Strength training for legs for Long Distance Runners

[Lynn M.]

Hi to any experienced runners who like to weight train:

What Cathe leg workouts do you like best when training for a long distance running event?

Do you think any of them in particular are a good complement to your running program?

I've been enjoying Butts and Gutts and now that I'm upping my mileage for my training (a 1/2 marathon in April), I'm wondering if you think any of her other leg workouts are better for improving performance.

I've got some tris and also a 1/2 already under my belt, but I want to be alot faster than I currently am. Do you think switching up my leg strength training workout would help?

PS.. I do 3x runs a week, 1 short w/ speed intervals, 1 medium at moderate to fast pace, and 1 long run not caring about speed, just about finishing.

Thanks in advance, Lynn M.

 

[Mckmain]

Hi Lynn....heavy always worked better for my legs as far as strength in running. When I was running fast I did more like S&H and the Pyramids. I also added my own leg extensions and leg curls as those seem to help runners. I do think changing your workouts could help. Try one heavy session and one B&G weekly for awhile to see if it helps. And also remember to run fast you have to train fast...so the intervals are good....HTH...

 

[Lynn M.]

Thanks Carole!

That's interesting that you think that heavy weight work was beneficial for your running as opposed to higher rep training. I may have to give that a try. I do have access to a gym where I can do leg curls and extensions, so I may incorporate that into the routine as well.

Also, in re to your scheduling of your leg strength workouts.. do you normally pair it on a run day? If so, an easy run, moderate, etc?
Then, where do you put your "rest" day(s) in a rotation like that?

I am pretty much lifting heavy for upper body throughout the training, since this is only a 1/2 marathon, I am not too worried about too much overtraining at this distance for me. However, the lower body weights have been puzzling to me!

Thanks for your help!! Lynn M.

 

[banslug]

Lynn-I have to agree with Carole on this one. For me, heavy weight work twice a week really helped me.

As for WHEN I do them, I've always add them on a run day that is NOT my long run, and not one of my harder runs like intervals. Did I say that right? LOL. I guess I should say I pair the weight work with an steady run (but not necessarily easy).

When I trained for Disney last year, I primarily used PLB and GS Legs. Also, I like to add floor work for the outer thighs and glutes quite a bit to a run day as well! PLUS, the leg conditioning drills of Kick Max....now those I used almost every day that I did a run!

Geez, I feel wordy. I hope I made sense. I still consider myself a novice runner, so I'm still experimenting.

Gayle

 

[SuriTkd]

another one here in agreement with carole.

variety is good, but you get plenty of leg work in the runs. the heavy training will help get you through the mid to later part of the race. i didnt do much lower leg training for my first marathon, because the person training me said i didnt need it. by mile 15 or so, my legs were shaking. i dont know how i finished. i also couldnt walk for a few days after. the heavy training not only keeps you going, but will help you recover faster after a major race like a half or full marathon.

when i was training for disney years ago, i used many of cathes workouts. they helped a lot in every aspect.

good luck to you,

suri

 

[Mckmain]

I am glad to see that heavy lifting has helped other distance runners! I will admit that I did work my legs 3 times a week back then. I would sometimes do them the same day as running (always before my run) but never before a speedwork run. I do remember once lifting them heavy before a longish run (17-19 miles) and my legs felt awesome and strong the whole run. I can be very bad about taking rest days though. Training for a marathon I would cut back on heavy leg weights about a month before the event, for a half marathon you might want to give your legs about a 2 week rest before the event from heavy lifting. As for my upper body I rarely cut back during any training. Crazy I know but your upper body being strong can really help during the last miles of a marathon. Good Luck and let us know how it goes Lynn...

 

[Lynn M.]

Thanks so much everybody for your responses!!

I am going to take your advice and start going heavy with the weights for my legs to see how it goes. I'm curious to see how it will go.. Thanks again, Lynn M.