Strengthing my legs

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02/08/2008 at 14:23


I am not sure this is the right place to post this - but here goes anyway!!!!!

My main problem is the strength in my legs.....i ran! 10k on Thursday in 67mins (not great but kinda starting out!) my breathing was good - yes i was hot and bothered but its my leg strength that lets me down!  Any hints and tips to help with this?

FYI - i train 3 times a week - 1 speed/strengh run a week / 1 short run 3/4 miles and 1 longer run prob 6 miles.  I also include 2 x 10min exercise/core  per week (squats/weights and sit ups).

Any advice would be grateful..... thanks.

02/08/2008 at 14:31

I have the same problem, my average 10k time is very close to yours, i feel its my leg strength that's letting me down as well. I have started a program at the gym that also includes squats and core exercises but mine takes about 40 min to complete. To early to see any improvement yet.

Will keep you posted.

Good luck with improving your 10k times.

02/08/2008 at 15:10
IMO the only thing that will help your running leg strength is running! I had similar times to both of you. I increased my running to about 25 miles per week while training for FLM and my times got better too. My 10k time is now 57 minutes.... I got that illusive sub 60 after 4 years of trying!!!!
02/08/2008 at 15:27

Thanks Eeyore and Ink Blot.  Its good to know i am not doing anything wrong and just need to be a little more patient (not my best trait!)

Eeyore keep me informed on how you get on as any little thing that helps i would love to know.

02/08/2008 at 16:34
Beanie3, I have got a half marathon next weekend, will let you now how the legs feel after that ! They did not feel great after my last long run of 12 miles two weeks ago, will be resting from Wed / Thurs next week, so will see if this helps.
02/08/2008 at 17:39

wow good luck with the 1/2 marathon eeyore......have you anything big planned next year like the london marathon????

02/08/2008 at 17:48

Hoping for a place in FLM next year, have entered ballot, fingers crossed , will know in October if I am in or not.

02/08/2008 at 17:59

3 words for ya...

HIlls Hills Hills and er some more hills.....just run on hills......yeh it hurts but when you return to race on flat land...your a winner.


02/08/2008 at 18:14

I don't think that the problem is leg strength as such. Adding exercises to increase your strength will help a little but I agree with Ink Blot in that the best way to improve is to run more!

If your longest run per week is only 6 miles then they are going to hurt for anything over that. If you can increase your long run to as much as 10 miles then 10k will be a walk in the park.


02/08/2008 at 18:26

Mike, I agree on increased mileage, my 10k runs became easier once I started my half marathon training but now my legs ache on my long runs 9 to 12 miles !

02/08/2008 at 18:31

Agree with Haggis: hills! Also, soft, undulating, ground where possible.

Also agree with Mikey T: gradually increase that long run.

Ensure that you don't neglect flexibility work, also.

02/08/2008 at 20:14
To improve times for a 10K you need to be doing LSR's of 12/13 miles for the endurance. You also need to do interval and tempo runs so that you get used to running fast. If your hurting doing your LSR's then you're either doing them too fast or increasing mileage too quickly. Finally when you race a 10K you want a good warm up, minimum of about 800M at very slow pace and then some good fast strides. This will get you ready to run at a fast pace from the off.
02/08/2008 at 20:35

Also with Haggis on this - HILLS

Also plyometrics.

03/08/2008 at 09:24

Eveyone keeps saying hills - I live in Central London where it's flat as a pancake!  Tower Bridge is about as hilly as it gets, I know they always desribe it as an incline in the Marathon!!  I guess that means to do hill training I'll have to use the treadmill - but that's sp boring!  Anything more than 30 mins on it would kill me!

03/08/2008 at 09:34
Stairs then
03/08/2008 at 09:48
I live in a flat!
03/08/2008 at 10:02

Go out and find some stairs/steps. There must be a few buildings around that have some.

Or jog, cycle, or get the tube or bus to the nearest hill.

03/08/2008 at 13:28

Beanie im an ex londoner use the tube stations when its quiet. there are loads of long drawn out stairways in london, your lying im not avin it.....i used to live there, we dont mean mountains, we mean hills, big difference.


03/08/2008 at 16:50
Primrose hill, a few circuits of that will help,
03/08/2008 at 17:56

in reality though, if it takes me an hour to get to the hill, and an hour back, it doesn't leave a whole lot of time to train!  I might be able to do it occasionally, but not every week.

 Looks like it'll be treadmill for my hills!

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