When is the best time to lift weights as a runner - especially leg work  ? On days that you run ? On your off days/rest days ? After a long run ? After a speed workout ? I want to try to strengthen my legs in hopes of preventing nagging injuries and am curious what days work best ?

Any good routines/workout to follow for your legs ?

+1 on what Ennay said about seeing a p.t., especially if you've recently been injured.

But, as far as your questions, as she says - there are different schools of thought on this.  I do the opposite of her - I usually try to lift the day before a hard run.  So, if I'm doing a 2-day split, I'll lift the day before my long run and the day before my tempo run.

As far as exercises, I usually try to incorporate a compound exercise (one that uses multiple muscles) and one or two isolated exercises.  So, I would maybe do squats, leg extensions and calf raises on one day and then lunges, leg curls and a hip/abductor exercise on the second day.

I lift every Monday the day after my long runs. All my leg exercises feel find even if my legs feel a little tired from my long run. My weight training is in my log if you're interested.

"As a runner", I personally prefer to lift after a hard run.  Your muscles are fatigued so you can lift lighter weights without sacrificing full benefits; all the while saving wear and tear on the joints.  As with running while fatigued, there will be a need for more focus.  More focus = stricter form.  Then another +1 on Ennay's comment.  You have to recover from the hard run anyways.  Two for one.

 

No specific routines.  I have a large repertoire of movements which I will select 3-4 from for each workout.  (bodybuilding.com and other sites have a large selection of exercises.)  The repertoire allows me to hit every muscle at every angle.  Keep in mind your purpose when selecting exercises  --  Overall strenght?  Maintaining muscle balance?  Injury recovery?  Etc.  Don't let your routine go stale, and don't create a greater imbalance by only working muscles you use in running.

 

Experiment, and see what your body best responds to.

 

http://www.bodybuilding.com/exercises/

Took a look at the website. People were discussing being sore.  I do upper body  every other day(3/4). I have not had soreness but arms seem never to fully recover.Worked out on Friday. Did a 9 miler Sunday. Arms are lethargic today. Skipping the run today.  General 3 set of 10 repetitions. The weight depends  of the exercise. 10-60 lbs. All advice welcomed.

As harder running workouts create more micro-tears in the muscles and inflammation, I feel better doing my weight work on easy days.  I do my core exercises on Tuesday and Thursday (hard days), and lower body weight work (squats, extensions, etc.) and calisthenics on Monday and Friday (easy days).  Keep in mind that I've only been doing this for a month and the routine will change depending on what cycle of training that I am in, but I feel confident that what I've been doing in this area has helped me generate some pretty decent results.

Spoken with a guy at work. He  suggest I go to twice a week ,also. Thanks.

I'm fairly serious with weights (to the point where its probably keeping a little bulk on that may affect my running) but I always lift before a run.  I am usually too tired and/or sweaty to lift afterward - don't have the time to recover and wait.  Plus the lifting helps warm me up.  (I don't lift with my legs at all; when I used to in college it was after a run).  If I lift first, I can go right into the pre-run stretches and be out the door in 15 minutes.

+1 for alternating the muscle groups.  I have a rotation set where I change muscle groups each day and don't do the same group 2 days in a row.  Stress the same group of muscles day after day and you increase your injury risk.  In a 6 day rotation, each group gets a harder day and an easy day.

Probably in the minority that I lift every day that I run 90%+ of the time (sometimes lift on my running off days and vice versa).  So I end up lifting 5-6 times a week or as in my current training routine, 60 out of the past 63 days. 

I have backed off the power though.  I don't bench 4 sets of 6 reps with 245 anymore like I did 3-4 years ago.  I usually keep exercises to at least 8 reps, if not 10 or 11, per set and I'm not straining to do so.  I am never tired in the upper body the next day, though I have acclimated myself to this routine over the past 10 years.  I'm sure someone just starting to lift that often will experience residual soreness.

My current routine is probably more in line with "optimal" supplementation of running.  If you are looking for the best way to mesh lifting with running and running is your focus, keep reps high and weight low, and 2-3x/week should do it.

I have also found that lifting in moderation makes my back feel better.  When I was younger and didn't lift much I had back issues, plus felt weak (I have a big frame).  Having a stronger upper body will also give you that bit of edge with a kick, all else being equal.

I wish I had more time for weightlifting.  I generally try for 2 days per week and have been using P-90X.  If I have a marathon, I back off about a 1 1/2 weeks before.  I find that when I am lifting I have muscle soreness, but am less achy.  Even if it adds a little bulk, I think a strong upper body helps my running.