A Runner's Leg Workout for the Gym

We have found what works for us in preparing for a running event is a combination of long runs, high intensity interval (HITT) runs, and a solid leg workout.

Building the leg muscles helps entire body efficiently work together, build joint strength for stability, allows faster recover, and overall muscular strength. Which can overall leads to becoming a better runner and reduce the stress that running puts on the body. So here is a leg workout that we will be using leading up to the women nike half marathon.

Because the focus is on endurance rather then strength, its best use moderate weight, higher repetitions and a 30-60 seconds rest time between sets. For warm-up use use a dynamic warm-up like this one on Greatist. Then begin:

Barbell Squats: 4 sets of 8-12 reps
Barbell Lunges: 4 sets of 15 reps per leg
Good Mornings: 4 sets of 12-15 reps
Dumbbell Step-Ups: 3 sets of 8-12 reps
Single Leg Deadlifts: 3 sets of 8-12 reps

Finish the workout with a tri-set: No weights, 3 sets and no rest between exercise:
       Skater Lunges- 10 reps
       Jump Squats- 20 reps
       Calf Raises-20 reps