What are the best leg muscles for a runner to focus on (weights) to improve their running ability?

Question

What are the best leg muscles for a runner to focus on (weights) to improve their running ability?

Answer 1

The basic leg muscles - quads, hamstrings, and calves.  Do calf raises, squats, and lunges, all good exercises.

Also be sure to work your hip adductors and abductors.  They don't get worked very well when you run (because you run forward, not side-to-side).  Failure to make sure these muscles stay strong can result in IT Band problems (worst injury to have as a runner, IMHO).

Either way, be sure to lift on your legs.  Most runners neglect weight training and as a result get injured, etc.  Weight lifting is extremely important if you run.  Don't listen to people who say you will bulk up, get too sore, etc.  This is only true if you're throwing around a bar full of 45lb. plates.  Be sure to go slowly and increase the weight gradually as you get adjusted.  Remember, at the end of the day you're a runner, not a weight lifter.

Answer 2

I wouldn't do weight training if i were you... i had enough trouble when i had been horse riding for 2 hours and then had 2 run 1500m the next day in pe (my calves hurt for days)and yes i did stretch properly first, so don't do wieght training, run with something heavy dragging along behind u such as a tyre if u want to train.

Answer 3

It does not matter.

Running is an endurance activity. Weight lifting is a strength activity. Adding muscle bulk will simply give you more weight to haul around.

You might get some benefits from exercises like Deadlift or Squats in as far as strengthening your connective tissues is concerned. But adding muscle weight will work against your endurance goals. There is a reason marathoners don't look like WWE wrestlers.

Answer 4

The most important thing for running speed is support force at ground contact. The fastest runners have the shortest contact times which means they are very strong isometrically at ankle and knee. Do iso leg press where you lift with both legs but hold with one leg, knee slightly bent, on ball of foot. Hold as much weight as you can for 10-30 seconds. Also try one leg negatives where you again lift with both legs but lower all the way down with one leg. Continue to run short top speed sprints to coordinate strength with speed.