What weight lifting routines help build leg muscles for long runs?
I'm training for the Navy boot camp and have gotten high on my push ups and sit ups. Running and doing 1.5 mile run is a bit more challenging.
What are some exercises and weight lifting routines to build up leg muscles and endurance?
When I jog my endurance lasts for 4 - 5 minutes at fast walks but when I jog faster my knees start to slowly hurt which I know is just the friction in the joints. After a few weeks it decreased but still is a little bit of an annoyance. At first I got shin splits but that phase is over and my shins are good.
Provide any ideas how to build up endurance.
Public Comments
1. Don't run on asphalt or concrete, can cause permanent damage, run on grass or dirt, the shock to the knees will be greatly reduced.2. Just FYI, lifting weights to build leg muscles will lower your endurance. strenght training your legs will hurt your endurance and flexiblity. For endurance, you just need to practice running. Also, if your knees are hurting, you should find a place to run on grass/soft dirt.
The main thing for endurance is going to be your cardio. So you could maybe run 2-3 days a week and bike/swim another 2 or 3 days. Just work on getting your cardiovascular strength up.
3. 1.5 miles is not a long run. we used to run 8 miles 3 times a week at my unit.
lifting weights will not make you better at running, since lifting yu are mainly using type 1 muscle fibers and running is using type 2.
if your joints hurt, then i can garuntee its because you're not stretching and warming up right.
holding a stretch for 10 seconds doesnt do jack shit. the stretch needs to last 90 seconds to have an affect. its best to do it in 30 second intervals with a couple second break inbetween to allow your muscles to somewhat contract again so they can be further stretched. you should walk half a block or so before running, gets you warmed up.
so if you wanna get better at running, you have to run. you can also go on hikes since those are endurance based too.
lifting weights can help develope type 2 muscle fibers but you wont get the cardio vascular part out of it. you need to do sets of 15 to 20 wtih less than a 1 minute break inbetween sets.
you could just do dead lifts and deep squats with a calf raise at the end and work your whole legs with those 2 exercises.
4. You need to work in sprints to your running schedule 1 to 2 times a week to build up your short-burst capability.
Look at it like this - during your qualifying run you will at some point not be able to pace the run, you will have to push it into gear and sprint, possibly several times.
Try this:
Take your best 1 mile run time and divide it by four. Take the fourth and multiply it by .8 and then once or twice a week do a series of five sprints using that quarter mile run/sprint time with quarter mile brisk walking in between sprints. Each week you should be able to shave off 5 to 10 second minimum from your one mile time which means you'll also be shaving time off your quarter mile sprints.
You will quickly begin taking down your overall distance time because you will be cross-training the types of lung capacity and muscle energy usage you will ultimately need to do your 1.5 mile run - both pacing and sprinting.
The other part is mental. Never quit. The WORST thing you can do to piss off your Instructors is quit. If you fall down from muscle failure and keep crawling across that finish line you will garner more respect than if you quit. Feeling like quitting or slowing down during your run may end up being your greatest obstacle. By preparing yourself early you can overcome it mentally by never quitting.
Best of luck!
