How to Do Lunges for Runners

Jun 30

If you’re wondering how to do lunges, you’ve come to the right place! These lower body strength training movements help you run stronger and prevent injuries. It’s best to start slow and focus on your form, then build up as you perfect your lunge form.

Benefits of Lunges for Runners

There are many benefits of lunges for runners, as these calisthenics exercises are easy to do and build key running muscles, including your glutes, hamstrings and quadriceps, and improve your hip flexibility. Lunges help prevent running injuries by building your lower body strength and stability and also improving your hips’ range of motion. Runners tend to have tight hips, which can lead to injury, so physical therapists often incorporate lunges into physical therapy for runners.

So with all the great benefits of lunges for runners, let’s take a look at what you need to know to incorporate lunges into your running training program.

How to Do Lunges

Focus on your posture. Keep your back straight and engage your core to keep you upright throughout the exercise. You should not be leaning forward or backward as you lunge but keep your core straight up and down. Keep your chest up and think about moving up and down, not forward and back.
Alignment. Your shoulders, hips and knees should create a straight line at the start.
Step forward with one leg. When you bend your leg in front, your knee should stay behind your toes. So when you are in the bent-knee position, your knee does not jut out past your toes. Keep your core engaged and chest up.
Bend your back knee. Focus on maintaining your balance and posture.
Straighten your legs as you raise up again, stepping into a straight legged position. Doing one lunge on each leg counts as 1 for the Runstreet Challenge.

Modifications - How to Do Lunges for Beginners

For beginners or those with balance issues adjusting to lunges, try this lunge modification to perfect your form. Doing these modified lunges will help you build up to regular lunges and maintain excellent form. You will still get a great workout and points for the Runstreet Challenge.

Start from a standing position, with one foot out in front of you. Your legs should be straight, forming an upside down V with the ground. Focus on your posture, with your chest up and shoulders back, standing up straight with your abs tight.
Bend your front and back knees, lowering your body into a lunge. Think of your movement as up and down, not backward and forward. As you bend your knees, make sure your front knee does not go past your toes but stays in line with your ankle. Keep your chest up as you lunge.
Straighten your legs and come back up into the standing position, keeping your feet set in the same position. Note, you do not step or move your feet during modified lunges. Doing one lunge on each side counts as 1 for the Runstreet Challenge.
Repeat these modified lunges until you feel comfortable with your form and balance. It may be a few days or a few weeks, so listen to your body and you’ll stay on track.

Have lunge workouts helped you in your running program? Share your tips and tricks below.

Note: Do not do lunges if you have hip or knee pain or injuries. As with any exercise program, consult your doctor or physical therapist to get the green light before beginning new exercises.

Marnie Kunz is a NASM-certified personal trainer, USATF, and RRCA-certified running coach and the creator of Runstreet Art Runs, which bring together communities through running and street art. She is a Brooklyn resident, trainer, Akita mom, and writer. She enjoys running coaching, traveling, art, and eating messily. You can follow her running and events at @Runstreet Instagram and Runstreet Facebook and follow her on Twitter for more on her running adventures.

Disclaimer: Runstreet may get a commission for purchases made through links in this post.

Resources: Runstreet YouTube, How to Do Burpees for Runners

lungescalisthenicsstrength trainingPT