Incorporate Bulgarian split squats as a priority strength training exercise for runners.

noli's read

Strength training is widely recognized for improving running economy and reducing injury risk in runners, as highlighted in a meta-analysis published in Sports Medicine (strong evidence). Bulgarian split squats, as a unilateral exercise, allow for specific work on pelvic stability and lower limb strength, which are crucial aspects of the gait. This type of movement is highly relevant because it mimics the stance phase of running, unlike bilateral exercises such as the classic squat. However, presenting this exercise as a complete 'minimalist' solution may be considered a simplification, as an optimal program generally requires varying planes of movement and types of contractions. It is not an exaggeration to recommend it, but it benefits from being integrated into a broader routine including core work and posterior chain training. The approach is consistent with current recommendations in sports science.

the sources

1. 1Lauersen JB et al. 2014