leg workouts..

[dburg30]

do you exercise your legs when you are training (I understand not things that use the calf muscles) and if so when do you do them? For some reason I'm thinking that running / walking will do pretty well for thigh muscles / calf of course etc etc. Or do you work inner and outer thighs? And I'm guessing when you start doing speed work / hills etc etc that probably does pretty well for aerobic workouts?

 

[cewait]

The jury is kind of mixed on leg workouts.. As a coach, we work the legs in addition to running. Here's the logic. Running or cycling use the same muscle over and over, yet fail to work all muscle. Many newer runners tend to have stride issues that create further imbalances and lead to injury. Strength training legs even while training for a marathon is necessary for most folks.

I split the body up into three strength workouts. Push/pull (chest back), shoulder arms and finally legs. Assume strength workouts are on M,W and F. If I am rotating in the order mentioned, would push/pull, arms then legs on the days mentioned. The following week, I would rotate the workouts backwards so it is Shoulders/arms, legs and then push pull in week 2 and so on. Intensity... Monday is a recovery lift. Wednesday is a medium to heavy lift and Friday is a heavy to very heavy lift.... usually my trainer day.

Yes, that gives you a heavy leg day the day before a long run. That is OK. The current state of the art training plans actually encourage deadleg running. If this gets in the way of the long run, or as miles increase past 13-15... simply do not work the legs as hard on the heavy day.

I would not ignore calves.... Not sure where that comes from but a great routine is Squats, then walking lunges, extensions (You want to feel the VMO or inner quad burn on these), curls then toe raises. That is a long workout if done heavy.

Finally, long runs are very aerobic. That means you could talk in nearly plain sentences if running with a friend. Hill and speed work are done near anaerobic. That is a hard to very hard effort where you could only say a coulpe syllables per breath.

Hope this helps

 

[dburg30]

Yea.. that does make sense.. especially since you break the body into 3 parts.. So the legs only get worked one weight day a week. And yes, as you said I get that means a heavy before long. I guess I was thinking 2 sections which meant 1 or 2 legs per week plus running.. that just concerned me. but once a week sounds good.

 

[cewait]

Yea.. that does make sense.. especially since you break the body into 3 parts.. So the legs only get worked one weight day a week. And yes, as you said I get that means a heavy before long. I guess I was thinking 2 sections which meant 1 or 2 legs per week plus running.. that just concerned me. but once a week sounds good.

Hope it makes sense.....

It took 15 years of seeing no results before I really started understanding how to layout a schedule. You got the nickel tour of a $20 book

 

[APrunner]

I strength train my legs. I believe this prevents injury, and also makes you a more efficient runner. The last time I was injured was partly due to me cutting way back on strength training in favor of running more (at least in my opinion, this was part of the cause).

When I run, I do speedwork Monday, Easy Tuesday, Long Thursday, and Easy Saturday. Following the Easy runs on Tuesday and Saturday are when I work my legs. Wednesday, Friday, and Sunday are when I work the core and upper body (legs rest for the most part).

My main leg exercises are:
Wall squats - ball behind the back and another between the knees while doing these. Hits the VMO muscle well.
Single leg squats
Hip Hikes
Calf raises - single leg with an eccentric drop.
Bridges
Heel walking
Single leg balancing exercises

Those are my main exercises. I usually add a couple others from time to time including:
Single leg dead lifts
Leg extensions
Leg curls
Lunges (be careful with these, make sure the form is on. I have actually injured myself doing these before).

 

[dburg30]

Thanks for your input. I am strongly considering hiring a personal trainer at the rec center I belong. I just need to make sure I am doing the forms properly and maybe have someone to kick me in the a$$ a bit also. Right now, while I am looking forward to a marathon in the future, I think my goal first and foremost just needs to be to get in better shape thru diet and exercise, drop some pounds get everything strong then next year train for the '14 marathon.. being 45 year old male, I really do want to be careful not to injure myself.

 

[cewait]

I strength train my legs. I believe this prevents injury, and also makes you a more efficient runner. The last time I was injured was partly due to me cutting way back on strength training in favor of running more (at least in my opinion, this was part of the cause).

When I run, I do speedwork Monday, Easy Tuesday, Long Thursday, and Easy Saturday. Following the Easy runs on Tuesday and Saturday are when I work my legs. Wednesday, Friday, and Sunday are when I work the core and upper body (legs rest for the most part).

My main leg exercises are:
Wall squats - ball behind the back and another between the knees while doing these. Hits the VMO muscle well.
Single leg squats
Hip Hikes
Calf raises - single leg with an eccentric drop.
Bridges
Heel walking
Single leg balancing exercises

Those are my main exercises. I usually add a couple others from time to time including:
Single leg dead lifts
Leg extensions
Leg curls
Lunges (be careful with these, make sure the form is on. I have actually injured myself doing these before).

I agree - I should have mentioned form... Also with the single leg stuff, it is advanced, but doable. You will find it extremely hard the first coup-le time you try. Remember, engage the core, look at a fixed point and it will turn easier.

 

[FireDancer]

The only leg work I do during racing season is running (which includes hill work and track intervals) and cycling. I also hike which works the legs but I don't do any weight training. I've experimented with both and I'm faster when I don't train my legs harder personally.

 

[Acton]

Well!!!
Fitness is the necessary for keep healthy life style and healthy
living.So we should be take care of the body fitness.I like different workout for keep good fitness.But according to me these workout best for the
legs for the fitness....Like,
1 Swimming
2 Running
3 Jogging and etc...