Lean Legs (Read 769 times)

The shape of your body will be determined primarily by genetics. You may never have your ideal runner's legs -- maybe not even close. If your body fat percentage is already normal or low, you will probably just have to live with what ya got. Doing exercises that target the legs will only lead to more muscle in the area, which I suspect is not what you want. Although I suppose it is worth a try as leg exercises can build muscle in areas that you don't normally work, in which case the overall shape of the leg may change, somewhat. I can't say whether this may lead to better-looking runner's legs, though. (FYI: My favorite exercise for legs is squats!) Perhaps you have a somewhat high body-fat percentage. Getting that down a little more may help improve the appearance of your legs, so eating right and burning calories with running will of course help you lose weight, but weight loss may not significantly change the shape of your legs. ...there aint nothin' wrong with a nice big set of strong legs, though. I'm just sayin'.

I was stuck at your weight for a while. I currently weigh about 188lbs, but want to lose another 21lbs. I follow a very strict low fat diet and do plenty of ab training. I dont do a lot on the legs, as my training involves working them hard anyway. Try doing some hillwork - hill reps, x country, fell running. Mix it up and they will shape up.

I follow a very strict low fat diet and do plenty of ab training.

For some folks a low-fat diet will work, others (most actually) will respond better to lower carbs and higher fat, while some do best on a Zone type diet (balanced macros). At the end of the day you just need a negaive calorie balance -- burn more than you take in. ... And you can not spot reduce fat. If you want to lose weight through diet with the help of exercise that's great, but genetics determine where the fat will come off first. It has nothing to with the muscles you are working.

Heavy weights build up muscle...hi reps with lower weights will define and "may" reduce size.

Thats incorrect. A rep range of 5 or less will induce strength gains. Over that you are primarily working for sarcoplasmic hypertrophy. Essentially you will increase the water in your muscles making them bigger and heavier with less strength gains then you'll get from lower reps. Here is a good read on the difference between the two and why runners need to lift HEAVY. In short, eat less and stick to quality foods, and lift heavy in addition to your running and the weight will come down.