Build lower-body strength with 4-day plan - Off Duty, Military Health and Fitness - Air Force Times

Build lower-body strength with 4-day plan

Lower-body strength is essential when preparing for races, whether for distance or speed, but runners often take the strength-training aspects of their discipline for granted.

While each run helps build leg strength slowly, the workout does more to maintain strength.

A few additional exercises -- and a little diversion from a rigid running schedule -- can boost leg strength and improve your performance.

Upper-body strength and conditioning are important, but the legs are the wheels and deserve more attention.

To make leg strength a priority, you simply need to adjust your daily workout schedule.

On a week with four running workouts, cut each day's mileage by half. In place of the longer and more time-consuming distances, add a strengthening workout for a particular part of the leg before starting your shortened run. Be sure to stretch the affected muscle before and after each exercise.

Day 1: Calves

Find a step that is 3 inches or more off the ground. Stand on your tiptoes on the step and lower your heels below the step as far as possible without slipping off, then return to the tiptoe position. Complete 15 toe raises, rest for two minutes, then do another set. Complete four sets of 15 for starters.

Day 2: Hamstrings

If you have access to a leg curl machine, put on a light load and perform 15 curls. Rest for one minute and do another set. Complete four sets of 15 curls. Make sure the weight is light enough to complete every set without undue strain. (Don't have a leg curl machine? Simply run up a set of stairs -- four sets of 30 seconds each.)

Day 3: Quadriceps

To really work your thighs, place a barbell (with a light weight load) on your shoulders and behind your head, then descend into a full squat, looking upward and keeping your back straight. Complete 15 squats, rest and start again; the goal is to complete four sets. Ensure the weight is light enough that you can make it through all four sets.

If you don't have a barbell, simply put your hands behind your head, go into a full squat, look up at the ceiling and jump to full extension, immediately going back into a squat after landing. It's tougher than it sounds. Three to four sets of 15 is sufficient.

Day 4: Wrap-up

For a full leg workout, get on a stationary or road bike, riding for as long as it would take you to finish the shortened run you'll be doing next.

For example, if your average mile time is eight minutes and you are planning a shorter 4½-mile run for the day to fit in the bike workout, you'll want to spend 36 minutes on the bike.

These exercises might take you away from your roadwork, but the strengthening benefit should pay off in the end.

Christopher Prawdzik is a runner and freelance writer in northern Virginia. E-mail him at runnerslifeccp@yahoo.com.