I just started running in the mornings. I was going to try to run about 6 days a week. I have only been doing 20 minutes to start and hope to work my way up. I was wondering if it is ok to do leg work too? I don't want to over do it and not be able to walk or get out of bed. LOL! Also does it matter if you run first or do the leg work first? Or is it just a matter of what you prefer? Is it ok to run every day? So for so many ?'s but I guess I wont know the answers unless I ask. Thanks!
running and leg work ?
- Thread starter mckeev5
- Start date
dani21496
Cathlete
I'm following Hal Higdon's training program. www.halhigdon.com
He recommends endurance strength work for runners. Low weight/High reps. He says this is what most runners prefer.
I like doing Cathe's Legs & Glutes for lower body work during my training. I'm also using Cathe's Muscle Endurance workout.
Check out his website for more info. He has some great training programs listed.
He recommends endurance strength work for runners. Low weight/High reps. He says this is what most runners prefer.
I like doing Cathe's Legs & Glutes for lower body work during my training. I'm also using Cathe's Muscle Endurance workout.
Check out his website for more info. He has some great training programs listed.
I think leg work is essential to staying injury free running. Running tends to over develop your hamstrings and if you don't do weight work to develop your quads, it leads to knee issues (I learned this lesson the hard way). Having said that, I have a hard time figuring out how to schedule in leg work without making my legs too fatigued to run. I tend to either go very light on legs weights or do legwork without weights. That seems to be working for me (no knee injuries in the last couple of years-and that's while training for marathons).
Funny you should bring this up, today is my legs day and I did L&G. I run 3 times a week (for 20 minutes = 2.5 miles) on my weight training days to get my cardio in. With L&G, I never have a problem with fatigue. Last week though, I did Leaner Legs and then ran at lunchtime. Whew! My legs were dead. So I definitely think there is something to the low weight, high rep weight work. I do Cathe in the mornings, and run at lunch.
Shopgirl
Shopgirl
Mckmain
Cathlete
First off...I really wouldn't run 6 days a week if you are first starting out. Might very well increase your chance for injury. Maybe check out Hal's program that Dani posted. It is completely a preference about legwork. I know alot of runners that never do legwork. For me personally I need to do legwork as my lower body has always been my trouble spot. I'd say maybe stick to endurance work twice a week the first few weeks to see how it feels. I always do weights before my run. But I have also lifted and run a long time..
...during heavy training (like for a marathon) I won't do legwork if I am doing a speed workout for running. Right now I try for legs 3 times a week. 2 tough wieght workouts and 1 endurance workout. I have also found it is very good injury prevention as I age......Carole
...during heavy training (like for a marathon) I won't do legwork if I am doing a speed workout for running. Right now I try for legs 3 times a week. 2 tough wieght workouts and 1 endurance workout. I have also found it is very good injury prevention as I age......CaroleGreat topic! I've also been wondering how to incorporate leg work into my running program. Since I've been running more, I haven't done any leg work because I feel as if I'm working out all the time. But I'm having some minor problems with a knee, and I'd like to do some leg work before I get into major knee issues.
For those prone to knee problems, can you still do squats and lunges without exacerbating it? I haven't tried to yet, but I don't want to make it worse. And I guess it depends on the person whether heavy or endurance workouts are more effective.
For those prone to knee problems, can you still do squats and lunges without exacerbating it? I haven't tried to yet, but I don't want to make it worse. And I guess it depends on the person whether heavy or endurance workouts are more effective.
Mckmain
Cathlete
If you are prone to knee problems squats and lunges might very well aggravate the problem. Leg extensions are great for strengthening knees and leg curls are great balancing the leg muscles. Floorwork I have heard is also great for knee issues as far as not aggravating them......Carole
...CaroleFirst of, I agree with the others, if you're just starting to run, don't do 6 days. Stay with three, or maybe every other day if you must.
I have a "bad" knee, but slowly working my way up with the running has enabled me to do 15K's these days. And I truly mean slowly (!) building mileage. I also do quite heave strength work on the legs to make sure my knee behaves. I can't do both on the same day cause it will aggrevate my knee, but I know people like Carole can. She thrives on it
Dutchie
I have a "bad" knee, but slowly working my way up with the running has enabled me to do 15K's these days. And I truly mean slowly (!) building mileage. I also do quite heave strength work on the legs to make sure my knee behaves. I can't do both on the same day cause it will aggrevate my knee, but I know people like Carole can. She thrives on it
Dutchie
I do lunges without any weight, and I prefer the one-legged lunge where you have your back foot on a high step with two or three risers.
I always do squats. They don't bother my knee. But I guess it depends on the problem you have with your knee. In my case it's poor patella tracking that causes a lot of trouble. I always incorporate leg extentions about after my leg w/o's and I do that tibialis exercise that Cathe does with the ball to strenghten those muscles near the shin.
I haven't had any knee problems for a few months now.
Dutchie
I always do squats. They don't bother my knee. But I guess it depends on the problem you have with your knee. In my case it's poor patella tracking that causes a lot of trouble. I always incorporate leg extentions about after my leg w/o's and I do that tibialis exercise that Cathe does with the ball to strenghten those muscles near the shin.
I haven't had any knee problems for a few months now.
Dutchie
Thanks for all the great advice! I will slow down and do maybe 3 days of running a week.
Thanks for the website Dani, I will check it out more later. Are the books worth getting? Has anyone bought them?
I will have to try some experimenting to see if I like/can do a leg workout before I run. Maybe I will have to do them on different days who knows.
Carole-I have the same problem areas! They drive me nuts. I put on a bikini and look at myself from the front and think 'not too bad' then I turn around and think 'where's my wrap?'. LOL! Working on the problem though (trying at least).
More advice is welcome!
Thanks for the website Dani, I will check it out more later. Are the books worth getting? Has anyone bought them?
I will have to try some experimenting to see if I like/can do a leg workout before I run. Maybe I will have to do them on different days who knows.
Carole-I have the same problem areas! They drive me nuts. I put on a bikini and look at myself from the front and think 'not too bad' then I turn around and think 'where's my wrap?'. LOL! Working on the problem though (trying at least).
More advice is welcome!