5 Strength Exercises For Runners To Improve Endurance and Speed

#3 Forward Dumbbell Lunge

The dumbbell forward lunge is a single leg exercise that primarily targets the quads, hamstrings, glutes and the calf muscles present in the lower body. Also, the exercise strengths the core and improves the lower body speed and endurance.

Instructions:

Step 1: Stand straight with your feet placed shoulder-width apart. Hold dumbbells in both the hands and place them on the side, parallel to the body.

Step 2: With a stationary upper body, take a step using your left leg such that the right knee touches the floor. In this position, the left thigh must be perpendicular to the torso. Ensure that you do not sway your arms while performing this motion.

Step 3: Pause for a second and return to the initial position. Perform the same motion using the other leg for a balanced workout program.

Repeat the exercise for the recommended number of times.

Important tip: Beginners must avoid taking a giant first step as it could unbalance the body.

Next up: Single-Arm Dumbbell Overhead Squat

About the author

Kredy – Krishna Reddy is an undergraduate in Mechanical Engineering. Although, he found success as a music composer and started composing music for short films. If you would like to swim in an endless river, do visit his Soundcloud page - https://soundcloud.com/kredy10. He even writes for a couple of websites too. Apparently, he also loves to write about himself in third-person.

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Edited by Nishant Jayaram