View Full Version : Drop 15 lbs and strengthen leg muscles.
Earl Grey
01-09-2007, 12:24
Ive started training for a half marathon that I will run in about 4 months. After this ill start my thru hike (flip flop). I was wondering what are the best exercises to strengthen the leg? I had a problem last year with a hike in that my leg muscles got tired and when that happened the shock of stepping got transferred to my knee ligaments and that was painful. With stronger muscles ill be able to go farther and longer each day. I started doing squats leg extensions and lunges with dumbbells.
4eyedbuzzard
01-09-2007, 12:33
Not from experience, but just a thought. I would think a stairmaster or treadclimber would really help strengthen both legs and lungs. Squats would also help, especially strengthening those downhill muscles.
Nothing like the real thing though. Like most activities, hiking is an ACTIVE verb.;)
JimSproul
01-09-2007, 12:47
I am running a trail half-marathon at the end of February. I am running hills for regular lag work but also us a stair climber at the local YMCA. It is a Stairmaster that reall has stairs that rotate. I have used it to good effect prior to backpacking trips. I use my regular boots and have been know to take a backpack.
On day when I don't run I frequently carry and overloaded backpack for a mile or two, 40 pounds of rice and 10 pounds of beans works for me. If I ever meet a backpacking Cajun I will be in business!
Mother's Finest
01-09-2007, 14:12
jimsproul,
i too have noticed that carrying an overloaded pack really kicks up your endurance. when I run without the pack, I can go much further. when I hike with regular weight, it feels like nothing is on my back.
peace
mf
SillyGirl
01-09-2007, 16:03
I am really bad at remembering the names of different excercises, however, squats do help. I would also recommend standing on the edge of stairs with your heal hanging off the edge and using your toes to lift you up and down. Do this as many times as you can. I would definately do lunges, they will help a lot. You can also go up and down stairs over and over again, with a pack and without. However, nothing works better then actually hiking. start off slow and build up endurance, your leg muscles will build too. Im in the process of doing this.
SalParadise
01-09-2007, 17:37
calf raises. it felt like I used my calves more than my quads when I hiked.
Chaco Taco
01-09-2007, 22:01
Ive started training for a half marathon that I will run in about 4 months. After this ill start my thru hike (flip flop). I was wondering what are the best exercises to strengthen the leg? I had a problem last year with a hike in that my leg muscles got tired and when that happened the shock of stepping got transferred to my knee ligaments and that was painful. With stronger muscles ill be able to go farther and longer each day. I started doing squats leg extensions and lunges with dumbbells.
I was watching a fitness show today and she was doing front lunges and then did reverse lunges. Its all about posture. I did some of these with my pack on, and WOW! I works the front and back of your thighs. Hope this helps.
Skidsteer
01-09-2007, 22:10
Ive started training for a half marathon that I will run in about 4 months. After this ill start my thru hike (flip flop). I was wondering what are the best exercises to strengthen the leg? I had a problem last year with a hike in that my leg muscles got tired and when that happened the shock of stepping got transferred to my knee ligaments and that was painful. With stronger muscles ill be able to go farther and longer each day. I started doing squats leg extensions and lunges with dumbbells.
Squats.
They won't help you much in the half-marathon, though.