Leg strengthening question

[Nyc84]

Hey how you guys doing, I started running lately trying to get on the track team in my college and I am trying to avoid stress fractures, I'm wondering if anyone can give me some advice on some great leg strengthening techniques and also does anyone possibly know a good store in NYC that fits for running shoes? Thank you appreciate it.

[Sierra]

My $.02 worth:

Run bleachers at your local school or park.

For the house, buy a stepstool that can support your weight repeatedly. I recommend it be heavy plastic or metal and at least 8"-12" high.

1. Step downs - While standing on stool, slowly step down with one leg, keeping the foot straight, not pointed. Tap the ground and slowly raise foot, keeping it straight, to your starting position. Start with 3 sets of 10 for each leg, build up from there. Do this forward and off the sides. This can be done as a step up, as well.

2. Side-step squats - Start with feet together. Step sideways so feet are about shoulder width apart. Squat down and come back up. Bring trailing foot next to lead, step sideways with lead and squat again. Do this for a distance (the hallway of your house, width of backyard, etc) and consider using a weight in your hands ( I use a 10# dumbell, perhaps a bag of flour if you are broke). Do this for 2 or 3 sets (down the hall and back to the starting point is one set).

3. Leg lifts - Lay on back, bending one leg at knee and keeping the other straight. Point the toes of the straight leg back towards you and to the outside of the body. Lift leg to a 45*+ angle and lower to starting position. Start with three sets of 10 for both legs. Next, lay on side. Move top leg back a bit, but keep your hips straight throughout the exercise. Lift as able (about 45*+ again), keeping toes canted as above. 3 sets of 10 for both legs, increase as able. Finally, turn to the other side. Bend upper leg over lower so it arches over it. Again keeping the toes canted (outside orientation will now be down) lift lower leg as able. 3 sets of 10 each leg, increase as able. I do these with 7.5# weights on the ankles.

[Titansfanmjfink]

If you're trying to get on the track team you may not want to do to many strength exercises for your legs. I know a lot of people who only run as exercise (sprint, long distance runs, interval trianing, etc). A lot of people say that strength training your legs slows you down a lot... assuming you don't have little chicken legs. Maybe get advice from your track coach, he might have a more target routine for you to use.

[Nyc84]

Thank you for the advice appreciate it guys.

[MetPC]

If you are prone to stress fractures, shin splints, soreness in the hips/knees/ankles go see a chiropractor to make sure you're aligned properly. After going to see mine the x-rays showed the left side of my pelvis was a full inch lower that the right and the whole thing had rotated around an inch off centre. Having it corrected means no more shin splints, hip pain etc as the mechanics are sound ;)

[Oscarsjava]

Working on your calves will help with your running - it'll also help strengthen your tibias. Shoes are extremely important - often shin splints, foot problems, ankle, knee, and back pain can all be alleviated by proper footwear or an insert. Also, if you are going to be running on a track for school, be sure to run on a track regularly to get used to the very slight give of a track as opposed to pavement.

[Titansfanmjfink]

Oscar's definately right about the shoes. I'm over 300 lbs and when I started running my knees would be in horrible pain afterwards. So I went to a shoe store that specialized in running shoes, dropped around $170 for shoes and inserts, and now the pain is gone.

[Nyc84]

Thanks so much for the advice guys you are the best.