Training

Leg Workout for Runners

May 25, 2016 • By

Brain to legs “pick up your feet and move forward

Legs to head “Wahhh!  We don’t want to!”

It’s a good leg day when you get your legs so sore that you’re having to manually give your brain signals to keep your feet and legs moving.  And that’s what I promised I would share with you all in my last post.  I admittedly am not the best at consistent strength training but I love the feel of a good strength workout and know you guys do (or will), too!

Yesterday’s workout was a compilation of mostly quad strength work with some hamstring and glute emphasis.  I did several exercises unilaterally so that I could isolate the muscles on each side.  We all have a weaker side.  And like vision, if you always use both together, that weaker side will end up getting compensated for by your stronger side resulting in a muscular imbalance.  That can lead to injury.

I follow a runner and athlete on Instagram named @wewannabefit.  She’s an incredible runner (hello, 2:53 marathon time!) and yet lifts weights religiously.  Her legs are a force to be reckoned with and I’ve been watching some of the videos she posts on IG for ideas.  So if you are wondering where I get my workouts from, I can’t claim originality. I also do a squat matrix I’ve mentioned before that I got from 3drunner (@3drunner).  She is a runner, coach, physical therapist and biomechanics expert!  Love her posts and blog!

So here was my plan:

1. unilateral quad extension – 3 sets 15 reps each side (max weight for me 25 lbs)

unilateral quad extension

2. One minute wall sits x 3 (being sure to contract abdominals and keep back against wall)

wall sit

3. Unilateral leg press 3 sets of 15 reps each side max weight (for me 90 lbs)

smaller leg press

4. Full extension squats holding rope at waist height for resistance (put your body weight on the stack).  Lift toes for additional glute effect. 3 sets 25 reps

5. Heel elevated squats holding 25 lb weight (place feet on two weights and hold whatever weight feels challenging while maintaining good form). 3 sets 12 reps

6. Single leg deadlifts using bar for support (You can hold anything for support).  3 sets 15 reps each side

7. Squat matrix -6 variations of the squat. This changes up foot position to challenge different muscles of the legs 1. wide 2. Narrow 3. R in front 4. L in front 5. Toes out 6. Toes in Perfom 3 rounds 12-15 reps of each variation without stopping.  Rest 30 seconds between rounds. Video posted with permission from Janet Yiu, DPT, OCS, FAFS.

Sorry all of my videos are sideways!  I tried to video convert them to rotate them and they are straight up and down on my computer but once I pop into the blog they turn sideways again, so it must be a plug in issue. Anyways, that’s it! I’d love you all to give it a try and let me know if it really is as tough a workout as I think or if I’m a weenie, haha! Keep moving this week and choose happiness!

XOXO,

Jess

***Also, let me know if there is any type of workout you’d like to see me post!  Happy to look the fool in the gym for the sake of you fulfilling your commitment to be good to yourself!!!