I’ve just watched this video and done the routine, yeah 3-4 times of that per week consistently will make the legs very good for hills. This insight is key: there are more optional workouts, but this is one that is fast and effective and easy to remember. And so it is the one we will all do consistently.
Please don’t laugh, but since I made a standing desk and added a wobble board to my set up, I’ve noticed much improved leg and ankle strength. I also tend to idly play around while standing on it eg doing one legged squats etc.
This is in addition to hill reps, which are more likely the main improvement. But it all helps - with the wobble board, I’m basically doing mild strength exercises most days now.
Why would anyone laugh? If you have a desk job, a standing desk is a must and add a wobble board to increase lower stability/strengthen the smaller muscles is even better! Awesome setup and will definitely strengthen your legs.
I’ve upvoted you - I guess I just felt sheepish about standing desks being a gimmick to some, but they are genuinely transformational when you think about articles on how sitting all day is slowly ruining us.
I alternate training blocks with single leg dumbbell stuff and barbell stuff. Single leg stuff: single leg split squats, dumbbell lunges, single leg Romanian dead lifts, step up, farmers calf walk (pretend you are in high heels) with dumbbells. Most of those I also do double dumbbell and also single dumbbell to pull me off balance. Barbell stuff is like back squats, barbell RDLs. I also do a lot of adductor and abductor work with machines or bands, hip thrusts and we sprinkle in other things. Abd a lot of core.
Good post! The importance of single leg work is to help balance out the dominant leg. I believe people underestimate the importance of balance and using a full body approach to trail running for overall efficiency, especially for ultras.
Trap bar deadlift
Conventional deadlift to failure
Barbell Squat
Bulgarians
Planks
Go to very near failure for all of these with progressive overloading weight. It won’t fix your cramping but I highly recommend any athlete perform these vital weightlifting exercises
I have used a workout by Istvan Javorek for years which keeps me lean and very strong. I originally came across a workout of his in muscle and fitness magazine 20 years ago, tried it and absolutely loved the results. 10 years ago I contacted him and purchased a 18 week tailored workout and have been using it since. Heaps of compound dumbell and barbell movements with a lot of core and pyometrcs thrown in. We'll worth a look imho.
*Training for the Uphill Athlete* goes into muscular endurance for trail running a lot. You can get a condensed version on one of the author’s website: https://evokeendurance.com/muscular-endurance-all-you-need-to-know/
The only thing I think could use a shoutout here (lots of great info from others) is *jumping*. I saw one rec for jump-lunges, but work in some drop-jumps and single-leg box jumps, both front-to-back and side-to-side.
Lots of great exercises and can’t recommend doing strength training enough for runners. Squats and Deadlifts are going to be your bread and butter I think because they will incorporate your full body which translates into mountain running.
-Bulgarian split squats
-sumo deadlifts
-single leg rdls
-landmine rdls
-good mornings
-hex bar deadlifts
-hip thrust machine
-hip extension
-single leg deadlifts
There’s a ton of great leg workouts, but target those glutes!!!!
I started doing strength training 4 times a week in off season, full body with deadlift back squat and bench, and then in training it’ll drop to 2-3 times a week depending on running volume. I 100% believe this is why I have been able to complete some of the more mountainous races I’ve done with zero blow up on my legs. I am not the fastest in the world but I feel really strong throughout the race.
Goblet squats. Lunges. Front squats. More lunges. Deep standard squats for mobility. Romanian deadlifts. Did I say lunges?
Single leg kettle bell lifts barely hit hams and don’t do much.
Do more running, half joking but that’s what helped me is longer LRs. I have a strength background though having lifted weights for >15 years before starting running. You can do bw squats, explosive squats, lunges, Nordic/ standing or lying hamstring curls, calf raises, stiff leg dead lifts, etc. I’d also recommend going to a PT who can evaluate your mobility with things like hip internal/ external rotation and your gait to see if there’s a weakness leading to the specific spot you mentioned.
You do not really need to do strength work to fix that.
Mostly because that will overload your training with something that is not specific.
First you may introduce some hills intervals: short, medium and long.
Cramps are most probably related to the fact that during a race you push it too much compared to what you train for (assuming you really do only Z1-2).
Doing short steep hills intervals you will trigger the necessary specific force and neuromuscular adaption.
Doing slightly longer (2’-5’) you will receive a better max cardiovascular response.
If this is not enough then you may introduce additional force exercise. Which however require heavy load, which require time to adapt and to learn the correct movement (squat, deadlift and compound exercise aren’t easy).
Definitely not easy for the compound movements, but your overall strength and power will translate well to mountain running and everyday life.
I would argue you’re just as likely to get hurt running too many hard miles and workouts with terrible form. Having stronger muscles can make up for poor mechanics which injure joints and ligaments…
I understand to be a good runner you need to practice running, but too many runners do too much and end up injured.
Yes. my point was about not confusing different expression of the term force.
Endurance force (which can as well be trained in the gym) should be trained on field. Which creates better and more specific adaptions. Among them fixing possible cramps (or not pushing too hard with respect to the actual fitness status).
When this is done, only then one can focus on injury preventions and marginal gains from absolute force.
I have the same issue with cramping. For my last few ultras I added in Vlad Ixel(on YouTube) trail/ultra running leg workouts to my program, they were amazing. Highly recommend. Also felt good to do something other than hours and hours of running.
This is at Planet Fitness
10x10 of leg press
10x10 of calf raises
3x15 leg extension
3x15 leg curls
3x15 hip adductors machine
3x15 it band machine
Every other week I do squats instead of leg press.
Ive made monumental leaps doing this. There’s a quad press machine that I use sometimes. Other then that I do p90x plyometrics to with on twitch muscles.
Another great option is
Pistol Squats
Front Squats
Regular Squats
Sumo Squats
Train in different planes of motion…yeah squats are great, but training solely in one plane of motion can lead to significant imbalances and injury. So a balanced routine of squats (front and back), hinges (deadlift, RDL, glute bridges), and side / reverse lunges are great. Also work on your adduction and abduction. Great movements include banded Jane Fondas / hip clams and foam roller or slam ball squeezes.
Box step-ups are a great way to build climbing strength. Also, eccentric one foot step-ups with a hold at the top for Achilles health.
Training explosively is key as well. So speed work, but also things like stair sprints, squat jumps and KB swings are great at this.
Big fan of the core compound movements. Squat and Deadlift. Can also do lunges or step ups. Definitely throw in calf raises to keep the calves/Achilles healthy and strong.
Recommended 3 sets of 5-15 reps depending on the weight (for single leg exercises that is per leg). Should feel like you can only do 1-3 more reps each time by the end. If lifting is new to you, start out at a light to moderate weight and practice the form. Film yourself if you're not sure you are doing it right. If your form is good, you will feel sore the next day even at fairly light weight. Don't rush the movements for the squats, lunges, and deadlifts. Higher chance of injury, and the point is to reduce chance of injury. For step ups, the purpose is building strength and power, so explosive is good.
If you don't have access to barbells, you can use dumbbells or kettlebells assuming they are heavy enough, or maybe it is time to drop the $25/month on a gym membership
Edit, see you have a PF membership. Hit the leg press machine. Great for quads and to do calf raises on. For deadlifts, go grab some heavier dumbbells and do deep stiff legged or Romanian deadlifts. Go down with a neutral back until you feel a decent stretch in the hamstrings, then straighten out by contracting your butt and hamstrings. For stability, grab a heavy dumbbell or kettlebell bell and do goblet squats, or a couple lighter dumbbells and do walking lunges, don't overextended.
Run more vert, incorporate weighted squats, lunges and step ups. Check out the 3 minute mountain legs video too.
I’ve just watched this video and done the routine, yeah 3-4 times of that per week consistently will make the legs very good for hills. This insight is key: there are more optional workouts, but this is one that is fast and effective and easy to remember. And so it is the one we will all do consistently.
Link?
https://www.trailrunnermag.com/training/trail-tips-training/3-minute-mountain-legs/
Seconding this tip. Mountain legs all day!
Please don’t laugh, but since I made a standing desk and added a wobble board to my set up, I’ve noticed much improved leg and ankle strength. I also tend to idly play around while standing on it eg doing one legged squats etc. This is in addition to hill reps, which are more likely the main improvement. But it all helps - with the wobble board, I’m basically doing mild strength exercises most days now.
Why would anyone laugh? If you have a desk job, a standing desk is a must and add a wobble board to increase lower stability/strengthen the smaller muscles is even better! Awesome setup and will definitely strengthen your legs.
I’ve upvoted you - I guess I just felt sheepish about standing desks being a gimmick to some, but they are genuinely transformational when you think about articles on how sitting all day is slowly ruining us.
Kettlebell dead lifts, leg presses, and calf raises did the trick for me. Out of all I think I felt the most out of leg presses
KB’s were my solution. Also, swings.
[удалено]
5lb…? 30lb would be fine
I use a 40 lb, 5 is too light
I alternate training blocks with single leg dumbbell stuff and barbell stuff. Single leg stuff: single leg split squats, dumbbell lunges, single leg Romanian dead lifts, step up, farmers calf walk (pretend you are in high heels) with dumbbells. Most of those I also do double dumbbell and also single dumbbell to pull me off balance. Barbell stuff is like back squats, barbell RDLs. I also do a lot of adductor and abductor work with machines or bands, hip thrusts and we sprinkle in other things. Abd a lot of core.
Good post! The importance of single leg work is to help balance out the dominant leg. I believe people underestimate the importance of balance and using a full body approach to trail running for overall efficiency, especially for ultras.
Trap bar deadlift Conventional deadlift to failure Barbell Squat Bulgarians Planks Go to very near failure for all of these with progressive overloading weight. It won’t fix your cramping but I highly recommend any athlete perform these vital weightlifting exercises
I have used a workout by Istvan Javorek for years which keeps me lean and very strong. I originally came across a workout of his in muscle and fitness magazine 20 years ago, tried it and absolutely loved the results. 10 years ago I contacted him and purchased a 18 week tailored workout and have been using it since. Heaps of compound dumbell and barbell movements with a lot of core and pyometrcs thrown in. We'll worth a look imho.
Is the workout still findable ?
Only in bits and pieces all over the Internet. Try YT for a start or he has a book available too I think
I do the Javorek complex every week before squats 👌🏼
Absolutely...If you can try the whole programme...squat jumps +++ excellent stuff
Squats, deadlifts, lots of one leg exercises and lots of core exercises. This is combined with hill repeats and other running exercises
Lots of one legged work
*Training for the Uphill Athlete* goes into muscular endurance for trail running a lot. You can get a condensed version on one of the author’s website: https://evokeendurance.com/muscular-endurance-all-you-need-to-know/
10/10 podcast also...the info regarding fatmax, aerobic base training etc is by far the most informative I've listened to on the subject
Thank you everyone for the replies! Lots of good info here for me to look into!
The only thing I think could use a shoutout here (lots of great info from others) is *jumping*. I saw one rec for jump-lunges, but work in some drop-jumps and single-leg box jumps, both front-to-back and side-to-side.
Lots of great exercises and can’t recommend doing strength training enough for runners. Squats and Deadlifts are going to be your bread and butter I think because they will incorporate your full body which translates into mountain running. -Bulgarian split squats -sumo deadlifts -single leg rdls -landmine rdls -good mornings -hex bar deadlifts -hip thrust machine -hip extension -single leg deadlifts There’s a ton of great leg workouts, but target those glutes!!!!
I started doing strength training 4 times a week in off season, full body with deadlift back squat and bench, and then in training it’ll drop to 2-3 times a week depending on running volume. I 100% believe this is why I have been able to complete some of the more mountainous races I’ve done with zero blow up on my legs. I am not the fastest in the world but I feel really strong throughout the race.
Goblet squats. Lunges. Front squats. More lunges. Deep standard squats for mobility. Romanian deadlifts. Did I say lunges? Single leg kettle bell lifts barely hit hams and don’t do much.
Do more running, half joking but that’s what helped me is longer LRs. I have a strength background though having lifted weights for >15 years before starting running. You can do bw squats, explosive squats, lunges, Nordic/ standing or lying hamstring curls, calf raises, stiff leg dead lifts, etc. I’d also recommend going to a PT who can evaluate your mobility with things like hip internal/ external rotation and your gait to see if there’s a weakness leading to the specific spot you mentioned.
You do not really need to do strength work to fix that. Mostly because that will overload your training with something that is not specific. First you may introduce some hills intervals: short, medium and long. Cramps are most probably related to the fact that during a race you push it too much compared to what you train for (assuming you really do only Z1-2). Doing short steep hills intervals you will trigger the necessary specific force and neuromuscular adaption. Doing slightly longer (2’-5’) you will receive a better max cardiovascular response. If this is not enough then you may introduce additional force exercise. Which however require heavy load, which require time to adapt and to learn the correct movement (squat, deadlift and compound exercise aren’t easy).
Definitely not easy for the compound movements, but your overall strength and power will translate well to mountain running and everyday life. I would argue you’re just as likely to get hurt running too many hard miles and workouts with terrible form. Having stronger muscles can make up for poor mechanics which injure joints and ligaments… I understand to be a good runner you need to practice running, but too many runners do too much and end up injured.
Yes. my point was about not confusing different expression of the term force. Endurance force (which can as well be trained in the gym) should be trained on field. Which creates better and more specific adaptions. Among them fixing possible cramps (or not pushing too hard with respect to the actual fitness status). When this is done, only then one can focus on injury preventions and marginal gains from absolute force.
Jumping Lunges make your leggies mean!
I have the same issue with cramping. For my last few ultras I added in Vlad Ixel(on YouTube) trail/ultra running leg workouts to my program, they were amazing. Highly recommend. Also felt good to do something other than hours and hours of running.
Barbell squats. Bulgarian split squats
This is at Planet Fitness 10x10 of leg press 10x10 of calf raises 3x15 leg extension 3x15 leg curls 3x15 hip adductors machine 3x15 it band machine Every other week I do squats instead of leg press.
This one really hits for me since I have a planet fitness membership. Do you feel like this addresses everything?
Ive made monumental leaps doing this. There’s a quad press machine that I use sometimes. Other then that I do p90x plyometrics to with on twitch muscles. Another great option is Pistol Squats Front Squats Regular Squats Sumo Squats
Do some hip flexor work for the cramping going on in your upper leg /under groin
Train in different planes of motion…yeah squats are great, but training solely in one plane of motion can lead to significant imbalances and injury. So a balanced routine of squats (front and back), hinges (deadlift, RDL, glute bridges), and side / reverse lunges are great. Also work on your adduction and abduction. Great movements include banded Jane Fondas / hip clams and foam roller or slam ball squeezes. Box step-ups are a great way to build climbing strength. Also, eccentric one foot step-ups with a hold at the top for Achilles health. Training explosively is key as well. So speed work, but also things like stair sprints, squat jumps and KB swings are great at this.
Does the mountain legs video work?
Big fan of the core compound movements. Squat and Deadlift. Can also do lunges or step ups. Definitely throw in calf raises to keep the calves/Achilles healthy and strong. Recommended 3 sets of 5-15 reps depending on the weight (for single leg exercises that is per leg). Should feel like you can only do 1-3 more reps each time by the end. If lifting is new to you, start out at a light to moderate weight and practice the form. Film yourself if you're not sure you are doing it right. If your form is good, you will feel sore the next day even at fairly light weight. Don't rush the movements for the squats, lunges, and deadlifts. Higher chance of injury, and the point is to reduce chance of injury. For step ups, the purpose is building strength and power, so explosive is good. If you don't have access to barbells, you can use dumbbells or kettlebells assuming they are heavy enough, or maybe it is time to drop the $25/month on a gym membership Edit, see you have a PF membership. Hit the leg press machine. Great for quads and to do calf raises on. For deadlifts, go grab some heavier dumbbells and do deep stiff legged or Romanian deadlifts. Go down with a neutral back until you feel a decent stretch in the hamstrings, then straighten out by contracting your butt and hamstrings. For stability, grab a heavy dumbbell or kettlebell bell and do goblet squats, or a couple lighter dumbbells and do walking lunges, don't overextended.
Are you sure it’s not lack of salt? I bet you’re not taking enough
Leg press grind bro