Running and lower body workouts

JulieAnn72

Over the winter, I worked out inside with fitnessblender workouts, trying to get in a mix of lower body workouts and upper body workouts each week. I did a combination of HIIT cardio and strength training, some focused on total body and others focused on upper or lower body.

Now that the weather is nicer, I'm trying to run a couple times a week. I'm still doing a couple days of upper body strength training so I don't end up with saggy arms, but I'm trying to decide if should bother with the lower body strength training (mostly comprised of squats, lunges, deadlifts, plyometrics, etc), since I'm running regularly.

My current fitness goal is focused on running a few 5Ks between now and the fall, so I usually run 2-3 miles at a time. I'm just not sure if the strength training workouts will help make my legs stronger for running or if they'll cause them to become fatigued and end up slowing me down when I run. Anyone have thoughts on this?

kpw818

I do lower body strength training. I only do one day a week, but I run 4 other days (well, not at the moment due to injury).

If you are training for something specific, I would back off on leg weight training just a bit, but keep it up--it only helps!

dmkoenig

runnersconnenect.net is of my favorite running resources because the information they share is based on peer reviewed studies not on hype, fad or personal opinion. The site sells training plans and other resources but they also have a good blog with a lot of interesting and informative articles. Here's one that discusses stabilization and strength training for masters runners.

http://runnersconnect.net/masters-running/strength-masters-runners/

In general, everything I have read indicates as we age strength training becomes more and more critical for overall body maintenance and injury prevention, so regardless of any competition-specific goals, keeping going with some form of your weight training appears to be a very good idea. My own personal experience is when I am maintaining a consistent strength training regimen I feel a lot stronger running especially on hills and my form tends not to break down as much when I start feeling fatigued.

rybo

I would definitely still strength train your legs. Just don't crush them so that recovery is excessive. Also if it slows your runs a little bit, that's really no too big of a deal. You're still getting the benefits.

SueInAz

I run 3-4 days each week. During race season I run half marathons but in the summer I stick to 5Ks because it's just too hot to run long distances. My training runs right now are 5K on weekdays and a 10K on the weekend, early in the morning before the heat sets in. I do upper body strength training and only add legs one day each week. I do find that my legs feel more fatigued the day or two after legs.

I mentioned the half marathons because this past Fall and Winter I found that I needed to stop the lower body workouts the last few weeks before a race. At that point, every run was at least 6 miles and it was really hard to start out with legs that were already tired. I could probably have still done it, and it might even have led to being stronger and faster in the end, but mentally it was really tough.

All of that said, I started weight lifting last Spring but I've been running since 2011. This past year I've made the biggest gains in speed and stamina. I attribute a lot of that to the lifting. If nothing else, my legs sure do look nicer.

So... lift weights, including legs, on a regular basis but you may want to skip legs the week or two before a 5K race so they're not fatigued for the big days.

JulieAnn72

Thank you! This is all great advice! I will continue to do the strength training once a week for now, and probably skip it the week before the 5K. The race I'm doing at the beginning of May is very hilly so maybe the strength training will help with my ability to get up those hills at the end!

sunglasses_and_ocean_waves

Everyone will disagree with me, but I consider running hills to be strength training

You've gotten great advice. I can't really add to it other than to say I really get the desire to lighten lower body ST during running season. I do lower body once a week and try to do it the day before a rest day. I generally walk on RDs, so it stretches out the muscles nicely before picking up running again the following day.

Honestly, you can't beat a plyometric workout though. So give up a ST day once in a while for plyo.

Curtruns

I won't disagree.....hills are strength training....for the lower body and the mind

zipa78

Running, no matter what the incline, is not strength training. If you strap on a bunch of weights, it might be a good ab/core exercise, but the range of motion in the leg musculature is nowhere near being large enough for any meaningful strength training.