improving leg running power

[StimAbuseR**]

so for about 2 months ive been doing lots of running but my legs always give out before my lungs, and since my goal is for greater cardio and lower BF % this isnt what i want.

should i weight train my legs? give myself longer rest periods? run with ankle weights for a short time? or just run till my legs fall off then start running on my hands and then end by just rolling around until my lungs explode?

btw i take redline before runs and ultra mega greens 2x a day.

 

[Standard]

You may just need some time off running, i know it sounds crazy but sometimes you need time off to progress. If your legs are not recovering enough between sessions they will tire very quickly.

It may also help to throw in things like stair sprints and car pushes to just hammer your legs if its not a recovery issue and you just need them to strengthen for running.

 

[StimAbuseR**]

yea i think ive known this but i dont wanna not be doing cardio. i wanna be training 6 days a week. i dont got access to a rower or pool either.

 

[woogie12]

Sprints mayne. Burpees as a supplement for your cardio would be good too.

 

[Standard]

Well a few days off is not going to hurt your cardio, and if you come back being able to run without your legs giving out, i am going to guess your cardio will improve as a result.

 

[ironmantri]

Interval sprints will help your legs increase strength and "strength-endurance". In all actuality though, your legs should give out before your lungs, otherwise your cardiovascular fitness in general is lacking. Don't take time off unless you are a total wimp, and don't suppliment with any crap before running--its a waste of time. I've done 2 ironmans, and trained jiu-jitsu, and if you want to run to improve your cardio for martial arts, stick with interval workouts and long runs every other workout. You can train 7 days a week--the only real reason to take a day off is to prevent mental burnout.

 

[sambo fighter]

Interval sprints will help your legs increase strength and "strength-endurance". In all actuality though, your legs should give out before your lungs, otherwise your cardiovascular fitness in general is lacking. Don't take time off unless you are a total wimp, and don't suppliment with any crap before running--its a waste of time. I've done 2 ironmans, and trained jiu-jitsu, and if you want to run to improve your cardio for martial arts, stick with interval workouts and long runs every other workout. You can train 7 days a week--the only real reason to take a day off is to prevent mental burnout.

Would you be willing to elaborate? Do you mean you should alternate between interval runs and lsd runs? On those interval days, what length intervals do you suggest? You sound like you know your stuff. Maybe you could outline a week of training to clarify for us. Thanks.

 

[-Rottweiler-]

Uphill interval sprints or sled-pulling.

 

[Ian Coe]

Interval sprints will help your legs increase strength and "strength-endurance". In all actuality though, your legs should give out before your lungs, otherwise your cardiovascular fitness in general is lacking. Don't take time off unless you are a total wimp, and don't suppliment with any crap before running--its a waste of time. I've done 2 ironmans, and trained jiu-jitsu, and if you want to run to improve your cardio for martial arts, stick with interval workouts and long runs every other workout. You can train 7 days a week--the only real reason to take a day off is to prevent mental burnout.

You know you said about doing iron man events. This is the only reason I'm not going to imply your a idiot.

Could you elaborate what you mean in terms of intensity



Oh yeah, on topic interval work (of varying break downs rest:work), up hill running and down hill running to get your body used to moving at greater speeds

 

[ironmantri]

You know you said about doing iron man events. This is the only reason I'm not going to imply your a idiot.

Could you elaborate what you mean in terms of intensity



Oh yeah, on topic interval work (of varying break downs rest:work), up hill running and down hill running to get your body used to moving at greater speeds

Thank you for not implying I'm not an idiot. I guess the main thing here is that we are talking about 3 different systems at work--actual physical leg strength, aerobic fitness, and anaerobic fitness. If you're going into this without too much training, I would lead into it with a base of totally aerobic runs for a couple of weeks to obtain enough base fitness to do the harder stuff. You need to maintain the total aerobic fitness by doing a good long slow run every week. To increase your actual physical strength, you probably should lift with your legs a couple of times a week as well. The hardest and most difficult part is increasing your anaerobic capacity. Intervals are the best way to do that. Like the guy above mentioned, here is a sample week: Monday--shorter intervals at a really high intensity like 10x100m or 7x200m. This will help your explosive power and help train your body to deal with the lactic acid build up that is making your legs feel weak. Give yourself a good rest between intervals of at least 3 minutes, so you can sprint all out. Tuesday--easy run or rest. Wednesday--longer intervals of moderate to high intensity (400 to 600 meters) try to slog through 5 or 6. These suck worse than anything, but you are rasing your bodies anaerobic threshold by doing them. Thursday--run easy. Friday--hill repeats or plyos, or sled..(really, anything that will focus on your all out power and explosion.) Saturday--Drink Pabst Sunday--LSD--at least 45 minutes slow and easy. A few weeks of that and you should see a definate improvement, or I am an idiot! I learned a lot from my College track coach who at one time held the record for running from LA TO NY unassisted. I'm not sure who the hell else would ever want to do that, but whatever. He actually got frost bite on his penis after running in sub zero weather--I love my sports, but I sure as hell aren't willing to lose part of my wanger for them.

http://ironman.com/events/ironman/wisconsin/?show=tracker&y=2005&bib=591

This is my finish of my last Ironman in 2005.

 

[COLONEL KURTZ]

Do under/Over intervals to raise your Lactic Threshold.

 

[Dan's Knuckles]

Intervals, sled drags, hill sprints, burpees, LSD, corss training to avoid injury, overspeed work are all things which can improve your ability to run faster for longer.
Running with Ankle weights is not a good idea.