Working on your legs

Strength-training your legs helps you run strong and stay injury-free.

Do two sets of 15 repetitions on each leg for each exercise. Once you've got that down you can use ankle weights or do what I do, by using those bands.

Knee Extensors: Sit on a chair with a rolled-up towel under the knee of the exercising leg. Angle the toes in slightly and extend the leg straight out. Lock the knee and hold for a three-count; this exercises the medial head of the vastus medialus, the knee's shock absorber. Slowly lower the leg.

Hip Flexors: Lie on the floor, with the exercising leg straight out, and the nonexercising leg bent with your foot on the floor. Lift the exercising leg from the hip, ending at a 90-degree angle with the heel pointing toward the ceiling. Slowly lower. Repeat with foot angled to the outside, then to the inside.

Hamstring Curl: Lie facedown on a flat surface and, bending at the knee, bring the exercising foot up toward your buttocks; slowly lower the leg. Turn the foot toward the outside and repeat; then turn the foot toward the inside and repeat.

Hip Extensors: Lie facedown over a table or bed, pelvis at the edge, feet on the floor. Relax your nonexercising leg to a 90-degree angle at the knee; it should stabilize you but not support you. Keep the exercising leg straight and turn it in at the hip. Lift the leg up to the point where it is parallel with your back. Slowly lower.

Hip Abductors: Lie on your side on the floor, the exercising leg on top. Bend the nonexercising leg 90 degrees at the hip and knee. Rotate the foot of the exercising leg down (inward) to isolate the outside hip muscle. Keep the leg straight (it will feel like it's behind you) and raise it as high as possible. Slowly lower.

Hip Adductors: Lie on your side on the floor, the exercising leg on bottom. Place your upper (nonexercising) leg on a chair or table at a height of about 20 inches off the floor. (Your leg should be at about a 45-degree angle to the floor.) Slowly bring your exercising leg up to meet the other leg. Slowly lower.