Weight Training

Professional cyclists and runners require a lot of energy in their muscles to enhance mobility, weight training for runners is very vital. This helps the runners to get strength in order to avoid injuries that occur during completion. The training is based the type of race the athlete is to compete in i.e. long and short distance running this requires one to have endurance. Since all people are not the same there are factors that determine the type of exercise to take during weight training for runners.

Considerations in weight training for runners

For peak performance in race weight training for runners should be done by a professional individual. This will make every athlete to attain the require training without incurring any health problem. A good trainer will consider:

  • Efficiency in running: Some athletes can run at a faster rate and little amount of energy, they are considered to have high economy. This will determine which method will be used in weight training for runners. Aerobic capacity:-The ability of the body to produce oxygen during running is very vital, high production of Oxygen help a runner to move faster. The production of oxygen is determined by the ability of the body to make red blood cells.
  • Ability to endure: Some runners become exhausted at a faster rate than others; this may result if the climate is unfavorable.Athletees that are not able exercise under such conditions should be given another option.

Types of weight training for runners

The terrain of the running truck may be hilly and weight training for runners has to involve every muscle in the body. Different methods are used to enhance muscle relaxation, these methods are;

  • Single legged squat: In this training a runner is required to step on a bench using one leg and squatting with the one on the ground. This should be repeated severally to enhance muscle development on the thighs.
  • Explosive running:-This involves making several swift movements along the track. This is useful in developing heart muscles so that they can relax and contract easily it also helps in stimulating nervous activities.
  • Dumbbell arm swing: This is done by bending the arms on the elbows and making swift swings as if you are running. The hard and abdominal muscles are made strong through this exercise.
  • Cool running: This involves making both swift and slow moves so that all the body muscles are incorporated. It leads to build up of stronger heart and leg muscles.
  • To win a race it takes endurance, this is why weight training for runners is disliked by most athletes. It has positive impacts to the body of the runner which includes:
  • Promotes the development of stronger muscles that helps the runner to make faster movements. People who attend weight training for runners are likely to become winners in a race.
  • The chances of getting injuries are minimized since they have learnt various techniques on how to run in every terrain.
  • The heart muscles are strengthened by doing vigorous activities thus complications like heart failure and hypertension are minimized.

Benefits of weight training for runners

Performing at full during athletics competition involves training; most people think that running is the only method that promotes faster workouts. Other muscles need to get proper toning in order to gain the necessary strength. The ability to burn calories in your body can be boosted by attending weight training for runners.

Building Upper Leg Muscle

When putting together a body building program, it is vital that you workout your legs and don’t over concentrate on your arms, chest and abs if you are to have a well proportioned physique. However before you start a leg muscle-building program it is important to have an understanding of  the upper leg muscle groups involved. These are:

The Quadriceps Muscles

More  commonly referred to as the ‘quads’ no leg workout is complete without spending some time on these large leg muscles. The quadriceps are the muscles at the front of the thigh, which act as the extensors of the leg. The main function of the quadricep muscles is knee extension and to a lesser extent hip flexion. The upper thigh muscles are the largest and most powerful muscles in the human body. The muscles involved include the rectus femoris, vastus intermedius, vastus medialis (inner thigh) and vastus lateralis (outer thigh).

All four quadricep muscles insert into the tibia (shin bone) and with one exception, they all originate from the femur (thigh bone). The exception is the rectus femoris, which originates from the ilium (the highest bone on the pelvis), which allows it to play a role in hip flexion.

The Hamstrings

The hamstring muscles, also known as the rear thighs, make up the rear side of the upper leg anatomy and like the quadriceps, the hamstring muscle group also contains four separate muscles: The biceps femoris (Long Head), biceps femoris (Short Head), semitendinosus and the semimembranosus. The hamstrings are mainly responsible for knee flexion and rotation as well as hip extension.

The Gluteal Muscles.

The gluteal muscles refer to the individual muscles of the glutes, in other words the ‘butt’. The three main muscles of the glutes  are the gluteus Maximus, gluteus medius and the gluteus minimus. It is worth noting that the  gluteus maximus is not only the largest muscle  in the leg anatomy, but also the largest in the entire body. The major function of the glutes is to perform hip extension and also hip abduction.

Exercises for Upper Leg Muscles

Luckily, many exercises to build leg muscles will workout each of the above three upper leg muscle groups. Squats are great for building overall strong and powerful legs. Other exercises for your quadriceps include leg press, leg extensions, dumbbell lunges and dumbbell squats.

Moving along to your hamstrings, there are three great body building workouts you can perform. The first is lying leg curls in which you lie face down on a leg curl machine and lift up, which will help you to get bigger thighs. The other two exercises are stiff-legged dead lifts and dumbbell stiff-legged dead lifts.

If you consider that your legs make up approximately 50% of your body mass you will see why you cannot afford to overlook leg training.

Building Leg Muscles

Well defined legs can greatly improve physical appearance and good leg training is vital as legs provide the foundation for the rest of your body.The four main muscle groups in the upper and lower legs are the quadriceps (quads), the hamstrings, the gluteals (glutes or buttocks) and in the lower legs the calf muscles. Looking at each in turn:


The quadriceps are the group of four muscles forming the front of your thighs.  The best exercise for overall quadriceps definition are squats. Parallel squats are among the best exercises for targeting and defining the largest quad muscle, the vastus lateralis, which runs along the outside of your thighs. Full squats are also among the best for overall quad definition, particularly for targeting the vastus medialis, which makes up the majority of the your inner thigh muscle mass.


The hamstrings are a group of four muscles that form the back of your thighs and are primarily responsible for bending your knees and extending or straightening your hip joints. Contracted-position hip hyperextension exercises are considered to be the best leg exercises for hamstring definition. Contracted-position hip hyperextension exercises include back extensions, 45-degree hyperextensions, reverse hyperextensions and straight-leg bridges.


Your gluteus maximus is primarily responsible for extending your hips and moving your thighs out to the side when your hips are bent. The best leg exercises for lower gluteus maximus definition hyperextend your hips against an aposterior load, which imposes front-to-back resistance. Bent-leg hip hyperextension exercises further maximize gluteus maximus activation by minimizing the contribution from your hamstrings. Straight-leg aposterior hip hyperextension exercises include glute bridges, hip thrusts and single bent-leg reverse hyperextensions. The best leg exercises for upper gluteus maximus definition are seated hip abductions, which require a hip abduction machine that applies resistance as you spread your legs and move your thighs out to the sides.


The gastrocnemius is the most prominent lower leg calf muscle. Plantar flexion ankle movements activate your gastrocnemius and involve pointing your toes away from your body and flexing your calf muscles. Heavy lever calf raises that quickly exhaust your calves are among the best exercises for building gastrocnemius definition. However, a combination of heavy low-repetition and light high-repetition training might maximize your calf definition. However it should be noted that calf development is strongly genetically predetermined.

Take these exercises and apply them to your workout regimen to build strong leg muscles. You can work your quadriceps into your bicep, tricep and shoulder workout day and work your calves and hamstrings with your back and chest workout day for a perfect workout schedule.