Question for runners who lift...

meganjcallaghan
meganjcallaghan Posts: 949 Member
in Fitness and Exercise
How much time do you spend on your legs at the gym? I know the rock hardness of the muscles in my legs is ridiculously disproportionate to the rest of my body because of running....do you bother with leg days? do you do less than you otherwise might have and concentrate on other things?

Replies

  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    I still do squats, calf raises & lunges etc as part of my strength program but, as a runner, I'm high rep lower weights.......
  • meganjcallaghan
    meganjcallaghan Posts: 949 Member
    I do need to work on my poor sad butt, but I can't think of much to do for that which won't also work my quads and they're already monstrous as it is. I don't want them getting any bigger
  • Carrieendar
    Carrieendar Posts: 493 Member
    I do weighted squats a lot (Home and at the gym), but when I am in just lifting using the machines, I do two quad machines and two hamstring machines, but sometimes I add more to the backs of the legs because my quads are so strong already.
  • meganjcallaghan
    meganjcallaghan Posts: 949 Member
    i'm not familiar with all the machines, would a hamstring machine work on the ol' rear end also?
  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    I do. I work my legs in the gym and I lift heavy. I squat. I deadlift. I do calf raises and i do hamstring curls.
    Running the day afterwards -- and maybe even two days after -- is REALLY hard. But, overall I think it helps to have stronger legs. Plus, that kind of free weight lifting strengthens your core a lot, and a strong core certainly is advantageous for running.
  • Will_Thrust_For_Candy
    Will_Thrust_For_Candy Posts: 6,109 Member
    I do full body, twice/week when I'm focused on running.
  • baba_helly
    baba_helly Posts: 810 Member
    are you still in a caloric deficit/maintenance? your legs won't get any bigger
  • DavPul
    DavPul Posts: 61,406 Member
    If you're doing a ton of running and you're in a deficit, highly unlikely that your "monstrous" thighs will get any bigger. But doing some serious work to improve your leg/glute/calf strength will improve your running
  • SunofaBeach14
    SunofaBeach14 Posts: 4,899 Member
    Um, twice a week. Wait. Is this serious? Please tell me this wasn't a serious question.
  • meganjcallaghan
    meganjcallaghan Posts: 949 Member
    Um, twice a week. Wait. Is this serious? Please tell me this wasn't a serious question.

    um yes? why wouldn't it be? did it sound like I was joking or something?
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    Um, twice a week. Wait. Is this serious? Please tell me this wasn't a serious question.

    um yes? why wouldn't it be? did it sound like I was joking or something?

    Doing strength training ONLY on the upper body just because you're a runner is a horrible, horrible idea. Running is not strength training and does not have the same effect on the muscles as strength training (in fact in cases of extreme long distance running can have the opposite effect). Doing strength training on only a few body parts creates muscle imbalances which can lead to big problems later on, including back problems.
  • songbyrdsweet
    songbyrdsweet Posts: 5,691 Member
    To work your glutes without using your quads, you can do stiff-legged deadlifts and hip thrusts. Strength training is important for runners--it prevents overuse injuries by working muscles in different ways, uses full range of motion unlike running which improves flexibility, utilizes smaller stabilizer muscle groups that aren't utilized on monotonous flat road runs, and prevents imbalances that can occur due to asymmetry and leg-favoring (which we all have).

    ETA: I alternate running and lifting days, and my lifting days are usually higher-rep. I do upper and lower splits as well as full-body workouts. I try to take a rest day after a long run or particularly difficult workout.
  • beckytcy
    beckytcy Posts: 135 Member
    I do squats, lunges, and deadlifts (and some other weight stuff -- pilates, pushups, upper-body lifting...) on non-running days. I definitely have not noticed that squats (even with heavier weights) have made my thighs larger. In fact, just the opposite, I think they look smaller since I have started lifting with heavier weights. And it has helped my running endurance too. My normal 10k course feels like nothing now! Good luck!
  • meganjcallaghan
    meganjcallaghan Posts: 949 Member
    Um, twice a week. Wait. Is this serious? Please tell me this wasn't a serious question.

    um yes? why wouldn't it be? did it sound like I was joking or something?

    Doing strength training ONLY on the upper body just because you're a runner is a horrible, horrible idea. Running is not strength training and does not have the same effect on the muscles as strength training (in fact in cases of extreme long distance running can have the opposite effect). Doing strength training on only a few body parts creates muscle imbalances which can lead to big problems later on, including back problems.

    alright. i don't know anything about it. i haven't done any lifting before. that's why i asked.
  • lsiberian
    lsiberian Posts: 69
    I suggest stronglifts 5x5 it will give you great strong base and balance out all the cardio you've been doing making you a more well rounded athlete.

    The program is simple and full body. Start with the bar for every lift master the form so you don't hurt yourself. Resist the temptation to do higher reps.

    Don't skip squats they should be the first exercise you do at every gym session they are the most important exercise in any fitness program. Don't go more than 3 times a week and it's okay if you only go a couple times.
  • JTick
    JTick Posts: 2,131 Member
    One day per week devoted to legs, and it takes about 60-75 mins for me to get through that routine.
  • Froody2
    Froody2 Posts: 338 Member
    I do two days a week, upper and lower body. I think everyone, not just runners, need to be doing some form of strength training if only to maintain functional capacity as we age.

    I do it mainly for injury prevention - if I miss a week my knees REALLY complain.
  • tycho_mx
    tycho_mx Posts: 426 Member
    Um, twice a week. Wait. Is this serious? Please tell me this wasn't a serious question.

    um yes? why wouldn't it be? did it sound like I was joking or something?

    Doing strength training ONLY on the upper body just because you're a runner is a horrible, horrible idea. Running is not strength training and does not have the same effect on the muscles as strength training (in fact in cases of extreme long distance running can have the opposite effect). Doing strength training on only a few body parts creates muscle imbalances which can lead to big problems later on, including back problems.

    alright. i don't know anything about it. i haven't done any lifting before. that's why i asked.


    Sincerely, I highly doubt that. I'm not a runner but a cyclist. I found it impossible to do quality cycling workouts if doing leg weights. I still did other things, mainly core workouts. It actually corrected muscle imbalances since cycling (and running) are so lower-body focused. Most coaches around here will recommend leg workouts for cyclists only in the off-season. Cycling is a very time-demanding sport since it's heavily endurance based (races are easily 3+ hours each, your engine takes precedence over your strength). So my guess it that it depends on the running you do - track sprinters I know do weights all the time; marathon and ultra, only off their peak season.

    Have you seen photos of a pro-road cyclist? T-rex arms.
  • meganjcallaghan
    meganjcallaghan Posts: 949 Member
    cool. thanks y'all
  • sculli123
    sculli123 Posts: 1,221 Member
    I'm a lifter who runs. Does that count? I do my normal weights and fit in the running after or on off days. I ran 5 miles yesterday after a leg workout but normally wouldn't do that on the same day as legs. I only run 2 or 3 times a week these days. But used to run almost every day a few years ago. I found my lifting suffered from all the running more than the other way around. Mainly because my knees hurt from too much running but I think I've found a good balance of what works for me now. I guess that's the key - find what works for you.

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