What is the best resistance training for legs of a long distance runner?

Question

I am currently working on my speed. I want to know from a marathon runner, what weight training, involving the legs did you find most helpful with speed, without sacrificing your long runs? Are there specific calf exercises? Have you discovered which muscules are used the most during running? Do explosive moves give you more power throughout your stride?

Answer 1

Bag the weights they are not the best thing for distance running. I use to run repeat 1/4. Here was a typical speed practice for me. 7-10 LSD then to the track after about a 10 minute recovery jog. I would then run 1/4 under 65 until I hit 20 or if I went over 65 on anyone of them.



A good friend of mine swears by sprints up hills. I also Incorporated this when I quit running and started coaching. Had great success with it.



I also found that I could reduce my mileage if I upped my speed. I would do my training miles in a sub 6:00 minute pace. That way if I had an hour I knew I could get in 10 miles. Yeah, there were some days I went to work smelling bad but I got my 10 in for the day!

The speed issue is so tough because of the increased risk of injury. It is a fine line but once you get there it is like magic.

Best of luck

Answer 2

1

Answer 3

I think the best place to run is in the beach in the water from knee level of water,

Answer 4

Don't waste your time doing weights.

Look up "plyometric" exercises on the internet.

Do hill training.

Answer 5

If you can't end up finding anything try www.runnersworld.com . They have some good articles about this.