top of page


Updated: Dec 8, 2023

Running is a fantastic form of cardiovascular exercise that engages the entire body. While many runners focus on bilateral exercises like squats and lunges to improve their performance, there's a growing consensus among fitness experts that incorporating unilateral training into a runner's regimen can provide unique benefits.

Unilateral training involves working one side of the body at a time, helping to address muscle imbalances, enhance stability, and reduce the risk of injuries. In this blog post, we'll explore why runners should consider incorporating unilateral exercises into their training routine.

a man training for marathon

· Muscle Imbalance Correction:

Unilateral training allows runners to isolate and strengthen each side independently, helping to correct any existing imbalances. This can contribute to more symmetrical muscle development, leading to improved overall performance and reduced risk of injuries.

· Improved Stability and Core Strength:

Incorporating exercises like single-leg squats, lunges, and step-ups can significantly improve stability and proprioception. Unilateral training engages the core more dynamically, as the body must work harder to stabilize during single-leg movements.

marathon run training

· Prevention of Overuse Injuries:

Unilateral training diversifies the stress on muscles and joints, reducing the risk of overuse injuries. By incorporating exercises that target specific muscle groups on each side of the body, runners can ensure a more balanced distribution of stress and prevent excessive strain on particular areas.

· Enhanced Functional Strength:

While bilateral exercises are valuable for building overall strength, unilateral training focuses on functional strength that translates more directly to running. Single-leg exercises mimic the demands of running by engaging the muscles and movement patterns used during each stride. This specificity can lead to better performance on the track or trail, as the strength gained through unilateral training is directly applicable to the sport.


In conclusion, while bilateral exercises certainly have their place in a runner's training program, incorporating unilateral training can offer a myriad of benefits. From correcting muscle imbalances to improving stability and preventing overuse injuries, unilateral exercises provide a holistic approach to enhancing a runner's overall performance. By diversifying your training routine and focusing on single-leg movements, you can build a stronger, more resilient body that's better equipped to handle the demands of running.

89 views0 comments


bottom of page