Leg workouts with running

[lala1]

I´ve searched the forums but was unable to find an answer to this...I´m training for a 10K and maybe a 1/2. On my non-running days, I´d like to do STS (I´m doing an undulating rotation right now) but read that with running I shouldn´t do weights for lower body. What do you runners think? and I´m pretty sure there must be some resistance training that would help my legs...but what are they?! TIA

 

[lilmo]

I'm in week 3 of Meso 2 right now and training for a half. My long runs are up to 9 miles with no ill effects from continuing to do the leg workouts. I just make sure to have at least 2 days between my lower body work and my long run days for recovery. I may change my mind when I shift from training for a half to training for a full, but I'm not giving up my strength work any time soon.

 

[RapidBreath]

I don't see a problem with doing a lower body workout. I would do it this way (I don't know how many days/week you run, when your tempo runs or hills are.)

Sunday: Long run
Monday: STS
Tuesday: Tempo or hills
Wednesday: STS
Thursday: Easy Run (low intensity, no hills, building your base.)
Friday: (Lower body) STS
Saturday: off

Of course you don't have to do this. I just think you would want that extra rest day between your STS legs and your long run or tempo.

 

[lala1]

Thanks for the good responses!

 

[jcm]

I'm training for a half also and have struggled with this. I know weak glutes/hams and hips can cause injury, so I've been doing High Reps. But as my mileage increases my legs are really fatigues up to two days after weights. Just to try something else I'm thinking of ordering Tonique. Good answers from everyone!

 

[zippity]

RapidBreath's workout plan is great! Thanks!

I disagree with those folks who say you shouldn't lift weights while running-Cross training makes you a better runner, so do the stronger legs that come from weight training!

I've been doing STS meso 2 and generally plan the leg workout right before a two day break. If I can't do two days off, I do a slow, easy jog or even a walk to help work that lactic acid out of the system.

Tonique sounds interesting...I'll have to check it out.

 

[MidgetDogg]

I totally disagree about lifting with weights for your legs when you're a runner and that it's actually very important for protecting you against injuries like runner's knee. You need strong quads. However, I try not to lift on days that I run - simply because I don't have the energy to really give my weight work the full intensity. I suspect whomever published that article about leg weight workouts was a runner who just wanted an excuse to blow-off weights.