Leg Strength / Stamina

banja · 1 Jul 2010 at 16:43

Hi

During the summer I occasionally find myself working 15 hour days for about 10 days in a row. Mostly on my feet. This poses few problems for me actually, I have no issues with mental or physical tiredness or fatigue, and I can live on 5 hours sleep no problem.

The one and only crippling problem I have (literally) is my lower legs suffering as the days go on.

Can anyone here recommend some really good exercises I can do at home, with no gym eqpt, that can increase stamina in my legs? I'm not too interested in strength, I just need them to not ache so bad.

A bit of background. I'm reasonably fit, go running occasionally, bike everywhere, and do regular mini work outs at home when I have time. I'm probably a stone or two overweight, but by no means fat. And as mentioned, have no gym eqpt, nor intend on joining a gym. I've upped my work outs a bit, as I think losing weight will help, but some specific routines to help my legs would help a lot I think.

Ta

lemonkettaz · 1 Jul 2010 at 16:48

I think most people would struggle if they were literally on their feet 15hrs a day 10 days in a row...

Not sure if you can do anything to relieve the ache.

Just try wearing more comfortable shoes whilst working, if you don't already. Try sitting more often

touch · 1 Jul 2010 at 16:52

I expect cutting down any excess weight would be the best way to reduce stress on your legs.

[DOD]Asprilla · 1 Jul 2010 at 16:56

Biking, working out and being on your feet for 15hrs for 10 days in a row is a lot.

You need a rest day, not another exercise.

banja · 1 Jul 2010 at 17:07

I won't be exercising while I'm working

I want to work out in advance.

And I'm not actually on my feet constantly I guess, plus a couple of evenings I'll get off, where I'll rest.

pooley · 1 Jul 2010 at 20:35

[DOD]Asprilla;16863430 said:
Biking, working out and being on your feet for 15hrs for 10 days in a row is a lot.

You need a rest day, not another exercise.

+1, your not a robot pal, have a break.

banja · 2 Jul 2010 at 00:25

Thanks all for the concern over my well being.

I don't need a break. Thing is, I'm self employed, and occasionnally periods of work like this come along. I get plenty of breaks at other times while I sit on my arse waiting for work to come in. That's why I can't / don't turn work down.

Actually I don't sit about. I keep busy when there's little work. One of the things I do is work out more - hence my enquiry about good exercises for legs . . .

platypus · 2 Jul 2010 at 09:03

Squats, deadlifts, reverse crunches, olympic lifts, etc can all be done with heavy items from around the house. Will work all compound muscle groups and strengthen your core/lower back which will help with your posture and strengthen your legs as well.

Lots of partial squats, coming down to where the upper legs are just above horizontal. An ultra-running coach I've been talking to advocates this after every run; 500-1,000 squats immediately after finishing, then a cold water bath. Will strengthen your lower legs like nothing else.

banja · 2 Jul 2010 at 12:21

platypus said:
Squats, deadlifts, reverse crunches, olympic lifts, etc can all be done with heavy items from around the house. Will work all compound muscle groups and strengthen your core/lower back which will help with your posture and strengthen your legs as well.

Lots of partial squats, coming down to where the upper legs are just above horizontal. An ultra-running coach I've been talking to advocates this after every run; 500-1,000 squats immediately after finishing, then a cold water bath. Will strengthen your lower legs like nothing else.

Good info Platypus, thanks

500 - 1000 squats??? I just looked up videos for 'partial squats' and one chap said to go for about 12, and that this amount will have your quads screaming.

touch · 2 Jul 2010 at 12:46

banja said:
500 - 1000 squats??? I just looked up videos for 'partial squats' and one chap said to go for about 12, and that this amount will have your quads screaming.

An ultra-distance runner will be training endurance in his muscles so will be doing higher reps at lower weight (probably bodyweight doing 500-1000?). Doing reps of 12 with a heavier weight would be more for building muscle.

platypus · 2 Jul 2010 at 13:14

banja said:
Good info Platypus, thanks

500 - 1000 squats??? I just looked up videos for 'partial squats' and one chap said to go for about 12, and that this amount will have your quads screaming.

touch said:
An ultra-distance runner will be training endurance in his muscles so will be doing higher reps at lower weight (probably bodyweight doing 500-1000?). Doing reps of 12 with a heavier weight would be more for building muscle.

Aye its partial squats with just bodyweight. And yes, it's a lot, and yes it hurts. I'm up to 350 at the moment after a decent mileage run, but you get used to it, and it aids recovery

.

smyth · 2 Jul 2010 at 19:47

Might be worth looking at your standing posture too, trying to keep your weight evenly between the ball and heel of your feet.

Mind you I could be totally wrong

so do some extra research

etom · 3 Jul 2010 at 11:50

wouldnt bother squatting without weights, just find the nearest hilly area and run up and down them on your rest days

your legs will ache so much that when you work the pain will feel like nothing in comparsion to your post hill running legs

100 miler in lakes run now thats pain on legs :-Z