Running question

[silverpig]

So I've gone from huffing and puffing my way through a 3 mile run at 6 mph back in January to running 8 mph for 7 miles or so today at a comfortable pace. My cardio can handle the distance (and probably quite a bit longer) and I'm breathing comfortably, but the thing that his holding me back at this point is my legs. I can push the speed up a little bit, but my legs protest, I slow down and my legs end up feeling like lead. It's almost like someone has strapped some sandbags to my calves and thighs and they become heavy to lift.

What's the best way to break through this and make my legs feel lighter?

 

[OILFIELDTRASH]

Weight training for your legs

 

[SociallyChallenged]

Originally posted by: silverpig
So I've gone from huffing and puffing my way through a 3 mile run at 6 mph back in January to running 8 mph for 7 miles or so today at a comfortable pace. My cardio can handle the distance (and probably quite a bit longer) and I'm breathing comfortably, but the thing that his holding me back at this point is my legs. I can push the speed up a little bit, but my legs protest, I slow down and my legs end up feeling like lead. It's almost like someone has strapped some sandbags to my calves and thighs and they become heavy to lift.

What's the best way to break through this and make my legs feel lighter?

I would probably start doing some designated speed-work twice a week. That would entail doing 400m runs (or 800m, whichever you like) under a certain time, resting 2-3 minutes and then doing another. Depending on how you handle more sprint-like workouts, I would probably suggest 6 400's first time around. Your rest could be determined on how you were feeling after the run. These will definitely help.

 

[Megatomic]

For me I just methodically upped my distance bit by bit. I remember when 5k was tough, now I can do 10 miles without blinking. More than 17 though and I'm in your boat silverpig. Just be patient and do your work, the rewards will come.

 

[InflatableBuddha]

As part of my core strength training, I do one-legged squats (body weight only) and lunges with dumbbells. I have found these exercises invaluable for giving me more power.

Speedwork will certainly help you develop leg speed, which helps you maintain pace longer. It's necessary, but I don't think it helps the "lightness" factor as much as weight training.

I would recommend some interval work - 5 x 1 min to start; 2 min rest between reps. Make sure you have at least a 15 min warmup and 15 min cooldown for any speed session.

(I like SC's suggestion, but when you're starting out, I think it's better to focus on the time rather than the distance. It puts less pressure on you as you won't start subconsciously trying to kill yourself to break a time record on each repetition. Instead, you just hit the fast pace for the allotted time, and go by feel.)

Do 2 sessions per week. Expect your legs to be even heavier for the first couple of sessions as you adapt. You could try alternating "hard" and "easy" weeks - do fewer reps on your easy weeks.

If you post the race distances you're training for, I can suggest some more specific speed workouts.

 

[coreyb]

I've found extended bike rides every other day to help my leg strength a lot!

 

[StageLeft]

Just keep running, it will get better. Losing weight invariably helps, too, unless you're already emaciated. If you do decide to do any weights, inflatablebuddha is dead on the money with one-legged squats and lunges.

 

[Titan]

Take some Tae Kwon Do classes. It's mostly kicks and develops your leg muscles in a "burst" speed kind of way.

 

[SociallyChallenged]

Originally posted by: Titan
Take some Tae Kwon Do classes. It's mostly kicks and develops your leg muscles in a "burst" speed kind of way.

Lol, you're all about the Tae Kwon Do, man. The TKD burst is much shorter than any sort of running event. It wouldn't transfer well.

 

[silverpig]

Cool. Thanks for the suggestions guys. I'm aiming for a marathon in October and while I'm quite confident I'll be able to put in the training required to let me finish it, I'd like to work on keeping up a good pace so I can get a better time.

I was thinking of developing a training schedule where 2 days a week I'd be in the gym. I'd hit the treadmill for a 15 minute warmup, then do some HIIT-type stuff where I alternate between 6 mph and 10-11 mph in 1 minute intervals, then do a 15 minute cool down. I'd then go for some weights, abs, and stretches and call it a day. 3-4 days a week I'll just run outside and work on distance and keeping a steady pace.

 

[SociallyChallenged]

Originally posted by: silverpig
Cool. Thanks for the suggestions guys. I'm aiming for a marathon in October and while I'm quite confident I'll be able to put in the training required to let me finish it, I'd like to work on keeping up a good pace so I can get a better time.

I was thinking of developing a training schedule where 2 days a week I'd be in the gym. I'd hit the treadmill for a 15 minute warmup, then do some HIIT-type stuff where I alternate between 6 mph and 10-11 mph in 1 minute intervals, then do a 15 minute cool down. I'd then go for some weights, abs, and stretches and call it a day. 3-4 days a week I'll just run outside and work on distance and keeping a steady pace.

Well, the order that you'd want to do things in is weights before cardio so you don't increase your likelihood of injury. Other than that, I think something like that might help, but I honestly think the full recovery workouts I suggested would benefit you more. It wouldn't be your conditioning that would give out most likely, but rather your legs. During HIIT, I bet it will be your cardio that fails first without giving your legs as much of a workout.

 

[InflatableBuddha]

Originally posted by: SociallyChallenged

Originally posted by: silverpig
Cool. Thanks for the suggestions guys. I'm aiming for a marathon in October and while I'm quite confident I'll be able to put in the training required to let me finish it, I'd like to work on keeping up a good pace so I can get a better time.

I was thinking of developing a training schedule where 2 days a week I'd be in the gym. I'd hit the treadmill for a 15 minute warmup, then do some HIIT-type stuff where I alternate between 6 mph and 10-11 mph in 1 minute intervals, then do a 15 minute cool down. I'd then go for some weights, abs, and stretches and call it a day. 3-4 days a week I'll just run outside and work on distance and keeping a steady pace.

Well, the order that you'd want to do things in is weights before cardio so you don't increase your likelihood of injury. Other than that, I think something like that might help, but I honestly think the full recovery workouts I suggested would benefit you more. It wouldn't be your conditioning that would give out most likely, but rather your legs. During HIIT, I bet it will be your cardio that fails first without giving your legs as much of a workout.

Probably best to keep the HIIT and weights to separate days as long as he can work it into his schedule. It's an awful lot of abuse on your legs to do both in the same session. But yea, if it has to be done in the same session, then I agree, weights before running.