Balancing running and leg strength training for optimal performance

l8ralligator

Hey everyone,
I've been primarily a runner (15-20 miles per week) for the past few years, but I'm starting to realize my leg strength isn't where it should be. Recently tried some hill repeats and my quads were completely toast by the end.
I'm curious how others balance running with leg strength training. Specifically:

How many dedicated leg strength sessions do you fit in per week?
What exercises give you the most bang for your buck?
How do you schedule strength work around running days to avoid impacting performance?

I'm worried about overdoing it and ending up too sore to run effectively, but I also know stronger legs will probably help prevent injuries in the long run.

For context, I'm training for another half marathon in 4 months but want to build a better strength foundation as well.

Any experiences or advice would be appreciated!

nossmf

@l8ralligator , stronger legs make running easier, and strength training gives stronger legs, but let's quickly define what we mean by strength training in this context. We are NOT talking about developing the ability to squat hundreds of pounds (though if you do, kudos!). Any strength exercises we do should be to HELP our running progress, not hinder it by making the legs too sore/tired to run effectively. While I no longer run, I did in my school days, so let me pass on some of what my old track coach taught us.

First, let's talk about timing: how often, when, etc. While training for a (half) marathon, you will be running almost every day, so the normal advice of lifting on days you do not run doesn't really apply here. Your best bet will be to do lifting at a different time of day from your running: lift mornings, run evenings, or vice versa. Two leg-focused strength days per week should be good to start. (A couple days lifting for the upper body would also be good, but we can save that discussion for another time.)

Now, let's talk which exercises will help the most. A good leg drive while running is all about the glutes, hamstrings and calves, with only minor focus on the quads. So while the squat hits all the leg muscles in one shot, for somebody adding lifting to support running I think we can hold off on that move until you have some experience under your belt. Instead, I suggest three basic moves to start: lunge, step-up, and calf extensions. The great news is that these three we can begin with zero equipment...no barbells or dumbbells, or machines, no need to go to a gym if you prefer doing these at home. All you really need is a set of stairs or something that can simulate a stair, like a chair, box or bench.

For the lunge, stand in an open area with plenty of room all around you. Take a big step forward with one foot, lower your body weight until your trailing knee either touches the ground or gets close (as flexibility permits), then push off with your front foot to return to your original position. Try to keep your torso upright the entire time. Do this movement ten times per foot; it's your choice to do the left foot all ten times in a row, then switch to the right, or to alternate feet every step. You can lunge straight forward or at any angle: try a variety from straight ahead, to the side, even stepping back, and everything in between. Do a total of 4 sets per leg. Once it becomes easy to hit all ten reps, do the same but now pause mid-motion with the trailing knee not quite touching the ground, count out a time (from 3-10 seconds) before returning to standing.

For the step-up, stand next to whatever you will be stepping up on, facing it. Put one foot on the step, and explosively push down to raise your body up. Not enough where you leave the ground in a jump, just make it a forceful movement. Gently lower yourself back down and repeat for a total of ten reps, your choice to do one leg for all ten and then the other, or to alternate each step. Ways to increase the intensity of this move can include using a higher step, holding a weight in hand (a gallon of water weighs 8 pounds), or dragging out the lowering phase to take several seconds. Feel free to hold onto something to help with balance, whether a wall or a broom, just try not to use your arm to help pull yourself up, this is a leg motion.

For the calf extension, stand on a step (doesn't have to be a high step, just a few inches tall is enough), with the balls of your feet at the edge and your heels hanging out over space. Slowly lower your weight, feeling the stretch in your calves and Achilles tendon, then reverse the motion to lift yourself up onto past level until your feet are as vertical as you can make them. Repeat this motion ten times. This is not an explosive movement; take your time, feel the stretch. It helps to again hold onto something for balance. When you start, do both legs together, but as you get stronger you can make this move more challenging by doing one leg at a time (lift the other leg by an inch so all the work is done by one leg, but the other is there to step down and assist when needed), or by increasing the time of each rep.

These three moves done at home should give you a good start into the world of strength training to support running. If you feel you need more and have access to weights equipment, we can help setup a more traditional lifting routine, but give these three moves a try first.