Leg Day and Running: How I Learned to Stop Worrying and Start Squatting
If you’re like most runners I’ve coached—or me, ten years ago—you’ve probably asked, “Won’t leg day wreck my runs?”
The soreness. The fatigue. The fear of being too wiped out to hit your mileage.
I get it. I used to dodge the weight room like it was a speed workout in the rain.
But here’s the truth: if you care about running stronger, staying injury-free, and actually getting faster—you need to hit the weights.
Especially for your legs.
I learned that the hard way.
The Morning My Knee Gave Up
It started with a 5K jog. Just an easy one, or so I thought—until my knee lit up like a fire alarm halfway through.
Couldn’t even finish.
That pain forced me to confront a reality I had ignored for way too long: mileage alone wasn’t enough. I was pounding the pavement without giving my body the support it needed.
No strength base, no backup system. Just bones and ego.
So I sucked it up and stepped into the gym. I remember staring at the squat rack like it was a torture device. I was the skinny runner in a room full of heavy lifters.
I tried squatting the empty bar—just 20 kilos—and it felt like my legs were going to collapse.
Walking down stairs after? Comedy show.
But something clicked that day. That soreness wasn’t weakness—it was my body waking up.
And I realized: this was the missing piece.
I’ve been preaching strength training to runners ever since.
You’re Not Alone—Other Runners Are Waking Up Too
I recently stumbled on a Reddit post from a runner who could’ve been me, a decade ago.
She’d spent over 10 years running on and off, always hitting that wall when mileage crept past 12 miles per week. Injury after injury.
Then she started doing short strength workouts—four days a week, nothing fancy.
A few months later, she was clocking close to 30 miles per week, pain-free, and her race times were dropping.
Her words? “Game changer.”
Same thing I said after those first shaky squats.
Why Strong Legs Matter (and What the Science Says)
This isn’t just feel-good anecdote stuff. There’s real data behind it:
1. Less Injury, More Consistency
When your muscles are strong, they help absorb the pounding. They keep your joints happy.
According to a big sports science review, strength training can cut overuse injuries by about 50% across endurance sports.
That means fewer cases of runner’s knee, shin splints, or surprise layoffs right before race day.
Some studies are mixed, sure, but in my years of coaching, the runners who lift last longer and miss fewer weeks. Period.
2. Better Running Economy (AKA Free Speed)
Running economy is runner speak for: how smooth and efficient you are at a pace.
With stronger legs, you burn less energy at the same speed.
A 2024 meta-analysis showed that runners who added heavy strength work or plyos significantly improved their running economy.
Translation?
You run farther, faster, with less gas burned.
That’s like upgrading your engine without changing your fuel.
3. More Power When It Counts
Ever feel like you’ve got nothing left for the final stretch of a race? Or like every hill chews you up and spits you out?
Stronger legs give you that extra gear.
Think of squats and deadlifts as force generators—they build up your glutes, quads, and calves so you can push harder off each step.
I still remember a half marathon in Java—mile 10 had a brutal hill.
But after months of lifting, I powered up it and passed folks I normally chase.
That’s the kind of power you can build.
4. Cleaner Form, More Control
Running is basically a series of one-legged jumps.
If your hips wobble, knees cave in, or feet slap the ground awkwardly—it shows when fatigue sets in.
Strength training fixes that.
One of my PT friends once told me: “Running is a one-legged sport.”
Single-leg exercises like lunges or split squats help balance out your left and right side, especially if you’ve got a dominant leg doing all the work.
I’ve felt this myself on Bali’s rougher trails—after doing more single-leg drills, my stability and confidence on uneven ground shot up.
Strong Legs Make You a Better Runner—No Question
When you build leg strength, everything just… works better. You bounce less, stride smoother, and push harder.
You feel more in control—even when your lungs are screaming. You trust your body.
And that trust?
That’s what keeps you going when it’s mile 11, the sun’s in your face, and the finish line feels miles away.
1. Start Small. Stay Consistent.
I’ll be honest—I messed this up early on. I was piling on heavy leg days 3–4 times a week on top of running big mileage.
Dumb move. My legs were toast, I couldn’t hit my workouts, and yep—I got injured.
The fix? Doing less, but doing it consistently.
Now I stick to two leg sessions a week. No more, no less. That’s where the magic happens.
Research backs this up too—just two quality leg workouts weekly is plenty to build strength without killing your running legs.
Even one session a week helps keep your strength during race season, but if you want gains, shoot for two.
I treat leg day like I treat a tempo run—it’s on the calendar, no excuses.
You show up, even when you’re tired.
Your move: Commit to 1–2 sessions a week. Don’t try to be a hero. Just be consistent.
2. Time It Right (Or Pay the Price)
Here’s a rule I live by: Hard days hard. Easy days easy.
It’s simple, but most runners mess this up.
If you’re hammering speedwork or a long run, don’t sneak in a leg day the day after. That’s how you end up limping through your key runs or burning out fast.
I usually tack leg strength onto an easy run or do it later on a speed day.
For example, I might do intervals in the morning, then hit the gym for squats in the evening.
The next day? Total recovery—light jog or full rest.
That keeps my legs progressing without getting wrecked.
A Reddit runner said it best: they did heavy lifting the day before a 20-miler and regretted every step.
And it checks out—your body can take longer to bounce back from weights than even a hard run (runnersworld.com).
I’ve learned to give myself a solid 48-hour buffer between heavy lifts and important runs.
And whatever you do, don’t turn your rest day into leg day.
Recovery is sacred. That’s when your muscles repair, hormones reset, and progress happens.
If you’re doing lunges on your “rest” day… you’re not resting.
Your move: Pick 2 leg days, stack them smart, and protect your recovery days like gold.
3. Pay Attention to Soreness (But Don’t Fear It)
Let me say this straight: sore legs aren’t always a bad thing—but you’ve gotta learn the difference between soreness and warning signs.
After my first real squat session, I could barely sit down. DOMS (delayed soreness) hit like a truck about 48 hours later.
My thighs felt like jelly and I was waddling around like I’d run a marathon backwards.
But that kind of soreness fades as your body adapts.
These days, a tough session might leave me a little stiff—but I’m not crippled the next day.
That’s what happens when you train smart and give your body time to adjust.
If your runs are always sluggish, or you’re dragging for days, it’s time to back off.
Drop the weight. Do fewer reps. Start with bodyweight exercises.
You’re not weak—you’re being smart.
A marathoner online put it perfectly: “You’re not elite. Don’t train like you are.”
That one stuck with me.
Strength is built slowly. Don’t blow it by going too hard, too soon.
Your move: Respect the soreness, adjust when needed, and remember—this is a long game.
4. Ditch the Ego. Don’t Train Scared.
I’ve fallen into both traps—lifting too heavy to impress myself (or others), and avoiding leg day altogether because I didn’t want to feel sore during high mileage weeks.
Both led to setbacks.
I once tweaked my back going for a personal best on deadlifts with sloppy form.
Lesson learned.
Now, I focus on clean reps, smart progressions, and single-leg work that mimics running.
That’s how you actually get stronger for the miles—not by chasing barbell numbers.
Also, here’s a solid tip: train your weaker side first during single-leg stuff.
If your left leg is lagging, start your lunges there.
That way you don’t just reinforce imbalances by always favoring the stronger side.
Picked that one up from a sharp Reddit coach, and it’s made a difference.
Your move: Lift with purpose, not pride. Form before weight. Start smart, and keep it runner-focused.
How Often Should You Train Legs?
- 2x a week is the sweet spot for most runners.
- If you run 5 days a week, strength train on lighter run or cross-training days—think Tuesday & Friday.
Running daily? Do strength work after short/easy runs or stack it on hard workout days (aka “hard day, hard”). Some experienced folks do mini sessions 3–4x a week—but for most of us, two focused workouts is enough.
Sample Week Plan
- Monday: Easy run or rest – no lifting.
- Tuesday: Leg strength session #1 (can be post-easy run).
- Wednesday: Mid-distance run or cross-training.
- Thursday: Hard run – intervals or tempo.
- Friday: Leg strength session #2 (after a short, easy run).
- Saturday: Long run (you’ll be fine with 24+ hours since last lift).
- Sunday: Total rest or recovery jog.
Feel free to swap days—just avoid lifting heavy right before your longest or hardest runs.
How to Progress Over Time
- Weeks 1–4: Focus on form. Start with 2 sets, then bump to 3 sets.
- Weeks 5–8: Add weight, go up to 4 sets, or try harder variations.
You’ll start noticing the difference—faster easy runs, stronger hills, and smoother form.
Race Tapering Tips
- Big race coming? Back off leg strength 10–14 days out.
- Drop the weights, or just do bodyweight stuff + mobility.
- Some runners stop lifting entirely two weeks out—I personally stop heavy lifts about 10 days before a race.
Off-Season vs Race Season
- Off-season = build strength. Go heavy, focus on gains.
- Race season = maintain. Drop volume to once a week.
The good news: keeping strength is way easier than building it.
Recovery Tips After Leg Day
- Eat protein, drink water, and sleep well—basic but effective.
- Foam roll sore muscles the next day (I hit quads, hamstrings, calves).
- Light jogs or swims help flush out DOMS.
Feeling sore? Good. It means you’re building.
Bottom line:
Strength training works—but only if you recover well and keep it consistent.
Treat it like you do your long run: a non-negotiable.