Work Those Legs!

As I discussed in this post, I am not the biggest fan of lifting. I don’t have that passion for it like I do for running. It isn’t easy for me to push myself in the weight room. It definitely takes a whole lot more determination to get in there and work hard. However, I make it happen because I like the results and appreciate how it helps me in my training and racing. Also, I don’t do the whole “settling” thing. I know I can do it and do it well. So why “settle” for a mediocre workout? Why not reach my potential and then some?

Working out my legs is definitely the muscle group I have the most trouble getting excited about. As a runner, I use my legs A LOT! It can be easy to think, “I am working out my legs each time I run! I don’t need to do any weight training.” Sure, you can skip out on the weights and probably be just fine. However, what might you be capable of if your legs were even stronger? With that said, if you choose to tackle the weights and work those legs, I thought I would list some of my favorite exercises. The primary muscles used while running are your quadriceps, hamstrings, glutes, hip flexors, and calves and therefore, these workouts highlight those muscle groups.

For each exercise, do 3 sets of 15 reps (3 x 15). Make sure you choose weights that challenge you yet still allow you to complete all 15 reps! I’ve included videos from bodybuilding.com, which is a great resource for free weight workouts.

Kettlebell One-Legged Dead Lift (hamstrings): This move makes me want to cry myself to sleep. It isn’t so bad while you do it but the next day..and then days after…you will be feeling it! I’m not sure my hamstrings have ever been the same.

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Lying Leg Curls (hamstrings): This one isn’t as bad but it’ll definitely do the job.

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Dumbbell Lunges (quads): You want to have strong quads to prevent runners knee!

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Barbell Squat (quads): Oh squats, how I loath you. I don’t like squats! Can you tell? I have to suck it up though, as squats are very effective. Feel the burn!

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Single Leg Glute Bridge (glutes): Possibly one of the more awkward moves you can bust out while at the gym but hey, anything for successful running right?

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Standing Dumbbell Calf Raise (calves): I don’t use the board shown in this video and still get nice results.

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Thigh Abductor and Thigh Adductor (hip flexors): I really need to work on these. My right hip is the one place I notice significant stiffness and soreness after long runs.

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Hopefully you find this simple list helpful and can use it in your training regimen. As always, this is what works for me and may not necessarily work for you!

To give you a bit of motivation

Question: What leg workouts do you do? Do you find them helpful?

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