What Resistance Exercises For Legs Will Best Help Running
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I’ve decided I’d like to do some weight training to strengthen my legs in hopes of improving my distance running. Can someone give me sugestions as to what specific exercises might be most worth my time and/or what groups of muscles I should concentrate on, e.g. upper legs, front, back, do I need to worry about calves, glutes? I have access to a pretty full set of machines. Any suggestions will be appreciated.
You might want to try squats. Done correctly, squats will strengthen your lower body as well as you upper body. Start light and use proper form. Hope this helps! John
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I’ve decided I’d like to do some weight training to strengthen my legs in hopes of improving my distance running. Can someone give me sugestions as to what specific exercises might be most worth my time …. You might want to try squats. Done correctly, squats will strengthen your lower body as well as you upper body. Start light and use proper form.
What if you are prone to runner’s knee? Then they discourage you from doing bent-knee weight-bearing exercises. Some gyms have a "multihip machine." This enables one to do straight-legged lifts in various directions, and strengthen the quads, abductors, adductors, and hams. This will both improve running and improve patellar tracking and alleviate the cause of runner’s knee.
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Also lunges are good exercises when done properly.
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– Hide quoted text — Show quoted text – I’ve decided I’d like to do some weight training to strengthen my legs in hopes of improving my distance running. Can someone give me sugestions as to what specific exercises might be most worth my time …. You might want to try squats. Done correctly, squats will strengthen your lower body as well as you upper body. Start light and use proper form. What if you are prone to runner’s knee? Then they discourage you from doing bent-knee weight-bearing exercises. Some gyms have a "multihip machine." This enables one to do straight-legged lifts in various directions, and strengthen the quads, abductors, adductors, and hams. This will both improve running and improve patellar tracking and alleviate the cause of runner’s knee.
You can still do a variety of squats–just keep the weights light. The multihip does some nice things as well, but since they are open-chain exercises you don’t get as much propriceptive or functional benefit as you do with closed-chain exercises like step ups, squats or lunges. For patellar dysfx, you also need to work your VMO, and I don’t think the multihip is much help for that. (Not knocking the multihip, but just wanted to point out that squats, etc, are not necessarily contraindicated for individuals w/p-f problems.) Rick Gerwin
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I think it is the diminutive of ’squash’. Or ’squab’ … maybe even If you need to save even more time, just do the compound exercises. You This is good. However, I don’t know of anyone who can leg curl anywhere near what they can do on the leg extension machine. Since
* blah * blah * blah * I also forgot to add that this workout might be a little tough if you are doing more than 30-35 miles a week. It also might be a little tough if you are new to weights. If either of these is true, cut out a set from each exercise. If you are doing, like, 50 or 60 miles a week, adding weights might just add to your injury proneness. Also, do these sets with enough weight so you can get the last rep by yourself, but probably can’t do one more. Forced reps with a spotter is not beneficial for a runner. I’m done.
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– – Hide quoted text — Show quoted text – W.J.Fallon kirjoittelihe: I’ve decided I’d like to do some weight training to strengthen my legs in hopes of improving my distance running. Can someone give me sugestions as to what specific exercises might be most worth my time and/or what groups of muscles I should concentrate on, e.g. upper legs, front, back, do I need to worry about calves, glutes? I have access to a pretty full set of machines. Squat. Once a week. 1-3 hard, intense sets. 10-15 (20) reps. /Karel
I know that this is probably a stupid question, but I will ask it anyway. What exactly are squats and dead leg lifts? I mean I work out twice a wk but I am not educated the least bit when it comes to names of certain exercises. So an explanation of these exercises would be greatly appriciated. thanks amy
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I’ve decided I’d like to do some weight training to strengthen my legs in hopes of improving my distance running.
Squats. Stiffleg DLs and some Standing leg curls. There was a very good article in Outside magazine a month or so ago with lots of great recommendations from a multiple-winner of the Ironman triathlon.
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I’d advice proper instruction on squates from a trainer or book before trying. Improperly done they can damage the knees and be aggravated by running.
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I’d just like to know what "squates" are. – Hide quoted text — Show quoted text – I’d advice proper instruction on squates from a trainer or book before trying. Improperly done they can damage the knees and be aggravated by running.
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I think it is the diminutive of ’squash’. Or ’squab’ … maybe even ’squid’. How these will damage the knees is a mystery whose depths we dare not explore.
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I think it is the diminutive of ’squash’. Or ’squab’ … maybe even
I would do compound exercises for over all leg strength such as squats, leg presses and lunges. Then I would do isolation leg exercises like leg extensions and leg curls. I would do these one leg at a time to concentrate more on the muscles being worked. Also, don’t forget seated and standing calf raises. You should be able to complete a total leg workout like this once a week in about 30 minutes if you hustle and perform no more than 3 sets per exercise. If you want to decrease the time, do the leg extensions and leg curls both legs at a time. If you need to save even more time, just do the compound exercises. You specifically want to concentrate on the quadriceps to ensure that your running developed hamstrings don’t overpower their antagonistic muscle group. Additionally, riding a bike is an excellent leg strengthener. I ride at light resistance levels when I train aerobically, but then I ride at high resistance for 30 minutes when I want to use the biking motion for strengthening reasons. John Ciccozzi Rockwell Automation Group
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I think it is the diminutive of ’squash’. Or ’squab’ … maybe even If you need to save even more time, just do the compound exercises. You specifically want to concentrate on the quadriceps to ensure that your running developed hamstrings don’t overpower their antagonistic muscle group.
This is good. However, I don’t know of anyone who can leg curl anywhere near what they can do on the leg extension machine. Since the quadraceps compose over 2/3 the mass of the thigh, it should be that way. The key here is the "complex" exercises (squats, lunges with dumbells, and maybe even light stiff legged deadlifts). Isolation exercises might be neat for bodybuilders, but for people trying to develop real athletic ability, complex exercises that build up the smaller stabilizing mucles should be used. Complex exercises can also prevent injury caused by weak assistor muscles which have to come into play to help balance you in the movement. How many pitchers have injured their chest (large)? Now, how many pitchers have injured their rotator cuff (tiny)? How often does a gluteus maximus injury sideline a football player? How about a groin injury? Actually, for the calf, you might want to also throw in some carioccas or other mobility exercises to hit the ankle stabilizers. This will also get the front of the lower leg which will help balance out the increased calf strength you’ll get from seated and standing calf raises. You’ll want to be careful not to overtrain, though. Overtraining is an easy thing to do when you’re starting out. Some good guidelines for all weight trainers are: Have a "spotter" handy Heavy Complex Exercises for Big Muscle Groups first. Lighter Isolation type exercises last. 5-10 sets per large muscle group (thigh, butt, chest, upper back) 3-6 for small ones (calfs, biceps, sholders) A good Leg workout for a runner looking to build some more explosive speed would be: 10 mins warm up on stationary bike Squat (Don’t go much past 90 degrees) 1 set 8 reps, 2 sets 10 reps Stiff Legged Deadlifts (proper form is important to avoid injury with this exercise, see a book with illustrations) 1 set 8, 1 set 10 Lunge (Dumbells or Bar) 1 set 10, 1 set 12 Leg Extensions 2 sets 10 (one leg at a time-slow, steady rhythm) Leg Curls 2 sets 10 (same as above) Seated Toe Raise 2 sets 15 Standing Calf Raise 2 sets 15 Hyperextensions, Abdominals (for lower back-be gentle, do not arch back) You may want to work into this. Both the squat and stiff legged deadlift are mega super exercises that hit just about EVERY muscle in your lower body and waist. Most likely you could skip everything below the lunge above except the hyperextensions/abs. Contrary to what John says, however, I would not try to rush through it in 30 mins, and most likely, you’d want to rest the next day (no running). You’ll want to get the most out of it you can, and on the heavy exercises, you’ll need about 2 mins rest between sets to put it all into the next set, and the next day to let your muscles recover. If you do the whole workout above, it will take around 45 mins to an hour (once a week, not bad). Maybe every or every other week, I would also try to put some 12-15 rep upper body conditioning in there on a different day (dumbbell bench press, pushups, pullups, military press, curls, lat pulldowns, seated rowing, … whatever floats your boat, you’re a runner!) Just remember the above guidelines, and take it easy. You don’t want to bulk up or hurt yourself, just build stability and injury proofness. No need to skip running easy the next day, though, since you didn’t hit your lower body. As a runner, I wouldn’t do this more than once a week to avoid changing your training target (distance running). Depending on your body type, you may begin to eat more. Be careful that you watch your diet, or you may begin to gain non-useful weight, and therefore, become slower. If you experience weightloss, however, you’re body is either in an ‘overtraining’ condition, or you aren’t eating enough of the right food to recover from the exercise (weightlifting burns mega calories). Insomnia or elevated resting heartrate are also indicators for an ‘overtraining’ condition. Also, if you are unsure about your heart, consult a physician before trying any exercise program. Weightlifting increases heartrate and blood pressure to levels that make running look like a walk in the park, so be careful, and remember to breathe out on a lift and in on the return so you don’t pass out.
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I’ve decided I’d like to do some weight training to strengthen my legs in hopes of improving my distance running. Can someone give me sugestions as to what specific exercises might be most worth my time and/or what groups of muscles I should concentrate on, e.g. upper legs, front, back, do I need to worry about calves, glutes? I have access to a pretty full set of machines. Any suggestions will be appreciated.
Response:
W.J.Fallon kirjoittelihe: I’ve decided I’d like to do some weight training to strengthen my legs in hopes of improving my distance running. Can someone give me sugestions as to what specific exercises might be most worth my time and/or what groups of muscles I should concentrate on, e.g. upper legs, front, back, do I need to worry about calves, glutes? I have access to a pretty full set of machines.
Squat. Once a week. 1-3 hard, intense sets. 10-15 (20) reps. /Karel
