How to Improve Single-Leg Stability for Better Running
June 16, 2025
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The Science of Sleep: Why It Matters
Running is a series of controlled single-leg landings and takeoffs. If you lack stability on one leg, it not only slows you down but also sets you up for injuries like IT band syndrome, shin splints, and knee pain.
Here’s what you need to know—and do—to improve single-leg control, balance, and strength for smoother, safer miles.
🧠 Why Single-Leg Stability Matters:
Research shows that most running-related injuries stem from poor load management and faulty mechanics—often traced back to instability in the hips and core. Because running involves brief moments of single-leg contact with the ground, deficits in balance or strength on one side can lead to compensation and overuse elsewhere.
According to the book "Anatomy for Runners" by Jay Dicharry, neuromuscular control during single-leg stance is a critical foundation for safe and efficient running form.
3 Exercises to Build Better Single-Leg Stability:
1. Single-Leg Romanian Deadlifts (RDLs)
Targets glutes, hamstrings, and core.
Keep your hips square, spine long, and move slowly with control.
2. Step-Downs (Low Box)
Helps develop knee alignment and quad control.
Think “toe tap,” not “slam” as you touch down lightly.
3. Lateral Hops to Balance
Trains dynamic control and shock absorption.
Hop side to side and land with stability before resetting.
Pro Tip:
Do 2–3 sets of these 2–3x/week as part of your warmup or cross-training. Stability is the unsung hero of stronger running mechanics.
References:
Dicharry, J. (2012). Anatomy for Runners
Journal of Orthopaedic & Sports Physical Therapy (JOSPT): “Running Injuries and Single-Leg Balance Deficits"
💡 Want feedback on your form or custom exercises to help you run better?
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