In running, the main “tool” of the athlete is the legs. Even with excellent stamina and strong lungs, you won’t be able to run well without strong calf and thigh muscles. Consider the basic principles of training legs for running.

Power load
Power load для бега различается в зависимости от того, какую дистанцию собирается бежать спортсмен: спринт, средние дистанции или стайерские. The exercises are basically the same, but differ in the number of repetitions and the weight used.

Sprinting is characterized by training with a low number of repetitions, but with large weights. Powerlifters train the same way. The task of the sprinter is to have as strong legs as possible, which will allow him to develop and maintain the highest possible speed. A sprinter doesn’t need general endurance. Since the maximum running distance does not exceed 400 meters.
For an average athlete who runs from 600 to 3-5 km, the task is to find a competent balance between endurance and strength. Therefore, exercises are performed with less weight than sprinters, but with more repetitions.
For long-distance runners, from 5K to ultra marathons, it is essential that the legs are not so much strong, but hardy. Therefore, such athletes usually use a small weight, and sometimes even exercises are done only with their own weight. But at the same time, the number of repetitions makes the maximum possible.

In order to improve your performance in middle and long distance running, you need to know the basics of running, such as proper breathing, technique, warm-up, the ability to make the right eyeliner for race day, do the right strength work for running, and others.
The main strength exercises that runners do to train their legs are:
– Deep squats with or without a barbell. The difference between such squats and the usual ones that powerlifters do is that in the final phase of the lift, the athlete needs to go on his toes to strengthen the foot. Since, unlike weightlifting, in light calf muscles and foot muscles play a big role. Sprinters use the highest possible weights, doing 5-10 reps, middleweights and long distance athletes use smaller weights, but the number of repetitions is much higher. Sometimes squats are done without additional weights. In this case, the number repetitions exceed thousands of times per set.
“Pistol”, or squats on one leg. One of the most popular exercises among athletes. Holding on to some support for balance, the athlete sits as deep as possible, and then stands on one leg. Sprinters must use additional weights, for example, they take a dumbbell in their free hand. Middleweights and long distance athletes also use additional load, but less, and do more repetitions. The principle of going to the toe in the final phase of the lift is the same as with regular squats.
Barbell lunges. They are made as deep as possible so that all the muscles of the legs work.
Foot training. When an athlete with a heavy kettlebell in his hands stands on one leg and lifts himself by raising his leg to the toe. The leg does not bend at the knee. The exercise perfectly trains the calf muscles.
Kettlebell exercises. They are performed very often by runners, as the kettlebell develops strength endurance, and also trains the legs perfectly.
Jump load
Jumping is very important for running, which not only pumps up muscles, but also makes them more flexible, elastic and elastic.
There are a lot of jumping exercises: jumping rope, stretching, jumping on two legs over barriers, jumping from foot to foot, high jumps, jumping from a place and from a run, jumping on a support, etc. Any jumping exercise helps to strengthen the muscles of the legs and has a positive effect both in running speed for sprinters and in muscle endurance for intermediates and long distance athletes.