For the sport of sprinting or long-distance runs, how should I build my legs?

[Anonymous]

I want to get into the sport of running but I'm not sure whether I should build my legs like a body-builder (as in 6-8 reps) or do it partially (idk..10-12 reps). Wil the extra bulk affect my overall running performance? (I don't go to the gym but I have 2 dumbbells with interchangeable weights including 2 "2.5 pound" weights, 2 "5 pound" weights and 4 "10 pound" weights and the bars that support the weights for the dumbbell each have a mass of 5 pounds so the max amount of weight I can have on one dumbbell is 60 pounds but if I'm using both, I would have 32.5 pounds each. Basically I can do weighted calf raises, squats, lunges, lying hip abductors and this hip adduction exercise using this stability ball I have. I also train my arms using the dumbbells and my core using the exercise ball). Also is hill training and interval training a good way to increase strength in my legs? Will it also increase my endurance?

[armyclerk09]

Its not just muscular strength you have to work on, its also your cardio if you want to be a runner. Also, if you are planning on upping your strength training you shouldn't just focus on your legs you need to focus on your entire body with an emphasis on your legs. Running is a total body exercise, if you do not build your back/core muscles for example you will be less likely to run in proper form with your back tall and shoulders back which can hinder your distance and possibly result in injury.

When it comes to stength training you should not just start on a high weight, generally it is in phases...the first phase usually entails more reps less weight so your body can slowly start to build that muscle (so 3 sets of 12 reps with a 60 second break in between each set). The second phase is usually the muscle building phase which amps your workout up to much higher weight and less reps (3 sets of 8-9 reps with 60 second break). By skipping phase one you are seriously running the risk of an injury.

Hill training is a good way to jump start your cardio, but be careful when you first start running that you don't push your distance too far. Set do-able goals for yourself so that you have to push yourself thorugh the last few minutes of your workout but never run through pain. Running too far and too fast at first before your body is used to it will result in shin splits or worse...and they are extremely painful. Try other methods becides just running to boost your cardio such as an arch trainer (also good for the legs), rowing maching, bike, etc and keep your heart rate high for at least 35-40 minutes as you do this. Make sure you always warm up BEFORE you start and cool down after to avoid getting dizzy from the sudden stop. Stretch before and after any exercise. There are a lot more things I could add but this is getting long...if you need more advice just ask.

[armyclerk09]

Shin splints* lol

[PatrickRory]

to build muscle in your legs you go with a 6-8 rep with the max weight your comfortable with. to build muscle endurance you do 12+ reps with a lighter weight. with running its not only about your legs but about your core stability and your heart instead of trying to build your leg strength and endurance by lifting weights you should run consistently because working your legs out won't build your cardiovascular endurance which is key for long distance running. when I played organized hockey when I was younger we did a lot of sprints, long distance running, leg lifts, core strengthening etc. because when you exert yourself for a long period of time you need the muscle endurance and stamina to keep going when you think you have nothing left. But when I played lacrosse in high school running was all we needed to condition ourselves so just run and workout your upperbody and do alittle lower body but don't overdo it because you will be running and using your leg muscles constantly and you will no longer see results if you over train. to your last question, yes do hill training, it will build strength and endurance to keep going when your running on flat ground. in the end though just run, your leg strength will come the more you run and you won't need to "build" your legs, it will come in time. good luck.

[marksmith108]

squats, lunges, deadlifts, and running. squats, lunges, and deadlifts will build your sprint and running builds legs in general but calves in particular and running more will build endurance