Building Up Legs
Dear Jamie,
I am a fairly thin female and would really like to build up some muscles in my legs. I’ve run marathons in the past but never really had impressive looking legs. Running really relaxes me, so I’d hate to give it up but I feel like a hamster never making any progress, just running on a wheel. Can you suggest a workout that incorporates running to help achieve my goals?
Thank you,
April
Hi April!
I struggle with building up my legs as well, but unlike you, I get winded going to the mailbox!
Not really, but I can definitely do without running!
If you want to build up muscle mass in your legs, still incorporating running, then you will need to trade the long distance running for sprints. Sprinting is an explosive movement, which will build up your fast twitch muscle fibers, as opposed to the slow twitch, which you’ve trained through marathon running in the past. If you notice, the physique of a sprinter is typically more muscular and toned than a marathon runner. To incorporate sprints into your workout routine, I would suggest running stadium stairs, sprinting the long distance on a track and walking the short distance, or sprinting for 30 seconds to a minute on a treadmill set to 8 or 9, and then resting for 30 seconds (hold the rails when you jump off and on).
Along with your regular sprinting routine, I would definitely recommend weight training to build up your legs. I personally try and train legs twice a week because they are my toughest body part to build. Stick to the staple exercises, such as squats, lunges, leg press, and deadlifts. Push yourself to lift on the heavier side and aim for 12 – 15 reps. Keep up this routine of weight training and sprints for a few months and you should begin to see some real progress. Best of luck!
