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Training

Strength Training for Runners: Weighted Lunges

Work some of the most important leg muscles runners need.

Some of the most important leg muscles, like the quadriceps, hamstrings and gluteals, can be strengthened with one important exercise: the weighted lunge.

“Weighted lunges will improve the use of fast-twitch muscle fibers—muscle fibers that don’t normally get recruited when running slowly,” says Jon-Erik Kawamoto, a Canadian strength-training coach. He suggests runners do lunges one to two times per week. “In the off season, I recommend 8 to 12 reps per leg, and in season, I recommend 4 to 6 reps per leg,” he says.