One of the most common questions runners ask is “Should  I do weight training for my legs?”

A sizable portion of the literature advocates the use of strength/resistance training for the legs for runners, regardless of distance involved. To summarize, if the muscles are strong, running will be strong. No great insight here.

An equally sizable portion of the literature does not advocate the use of strength/resistance training for the legs for runners, regardless of distance. To summarize, strength does not transfer to improved running distance or speed.

So what to do?

There is a famous line in the Godfather – “When in doubt, go to the mattresses.” Runners can modify this line and take this approach – “When in doubt, go to the Kenyons.” As we know, the Kenyons are the kings of marathons and based on interviews with top Kenyon runners, the answer to the above question is a resounding NO. Kenyons do not use weight training for their legs. Why? Firstly, they do not have access to such equipment in their home country but more importantly, they do not believe it is of any assistance.

What do they use to strengthen legs?

Hill training. Top Kenyon runners believe that the way to strengthen your legs and thus improve distance and speed is to do hill repeats. Lots of them. The steeper the hills, the better. The idea is that if you weigh for example, 150 pounds, you are “carrying” this weight up a hill and thus improving not only the leg muscles, but the precise ones needed for running. It is considered “functional strength” and is directly sport applicable.

Along with the tremendous benefits, hill training does bring with it one major concern – injury. More injuries seem to occur during hill training than in any other aspect of marathon/running training. There are a variety of reasons why but it boils down to the 3 basic and most important ones:

1. Improper technique
2. Improper nutrition
3. “Overtraining” or as more properly stated in a prior blog, lack of adequate rest.

So we toss the notion of weight training for legs out the window, yes? Not so fast cowboy. There is a place for it. Actually 2 places:

• Off season training. As part of an overall strength and conditioning program, weight training for legs will bring about a synergy and overall balance to the body.
• During season testing. This one will take a bit

Most marathoners will start hard training around 16 weeks or so prior to an event. During this time, it is common to develop the quadriceps disproportionately to the hamstrings. End results? Increased chance of injury.

To prevent this, get a baseline leg strength using 3 major exercises PRIOR TO starting hard training – leg extension, leg curls and squats. A baseline would be considered the maximum pounds you can lift for a total of 2 times.

During the season, 1x/mo., test to see if strength is being maintained or at least within a 5-10% range. EX/

1. Leg extension baseline = 100 pounds. 1 month into training, leg extension = 95 pounds. All is well.
2. Leg curl baseline = 90 pounds. 1 month into training, leg curl = 50 pounds. Houston we have a problem.

Testing will indicate the need (or not) for targeted weight training for legs. It is a safe, simple and accurate means of maintaining muscular balance and symmetry while focusing energies on your sport.