How to Keep the Legs Slim After a Long Layoff From Running

Occasionally, seasoned and beginning runners are required to take a hiatus from running due to pain, injuries or deconditioning. Runners often have to stop running due to issues with their hips, thighs, ankles, feet and shins. Running injuries can be associated with inadequate core strength, poor flexibility and overuse. Taking a layoff from running helps your muscles, connective tissues and bones heal from the stresses of running. And it is possible to maintain strength and slim legs during a long layoff from running -- you just have to exercise in a different way. Always consult your doctor prior to resuming any exercises.

  1. Pump Some Iron

    • Resistance training is an effective method of keeping the lower extremities in shape during a running break. You can incorporate variety into your exercise program with leg exercises to strengthen and increase lean muscle of your quadriceps, hamstrings, hips, calf and shin muscles. In fact, according to Runner’s World, resistance training adds muscle, which will improve your speed.

    Walk It Out

    • Low-impact walking can also keep the legs toned during a break from running. Taking brisk walks can help your body to create modifications that strengthen and tone the muscles in your legs. Walking on an incline can also increase the strength and tone in your legs — especially the quadriceps, hamstrings, glutes and lower leg muscles. Walking gives your leg muscles and joints a rest from the impact of running while assisting in recovery after a running layoff.

    Go Around and Around

    • Elliptical machines provide a low-impact workout that does not stress the joints in the lower extremities. Using an elliptical trainer can replicate the motion of running without the higher-impact stress, keeping the running muscles strong and toned. In addition, the elliptical can help you maintain your aerobic strength during and after your layoff from running.

    Take a Ride

    • Bicycling is another low-impact activity that can keep the legs toned in addition to maintaining cardiovascular endurance. Cycling specifically works the quadriceps, hamstrings, glutes, calf and adductor muscles. Cycling takes little to no training and it offers an effective cardiovascular workout. In fact, cycling intervals can be just as challenging to your cardiovascular system as running, with less recovery time needed. According to Strength Running, “You can keep off unwanted pounds and maintain a pretty good fitness baseline even if you’re just cycling.”

    Stretch it Out

    • Yoga is well known for its leg-slimming benefits. As stated in the article “Yoga for Runners: 3 Poses You Should Practice,” a good yoga practice should comprise flexibility, strengthening and core stabilization poses. Yoga poses such as Big Toe pose, Chair pose, Downward-Facing Dog and Extended Side Angle pose can not only stretch the muscles of the legs, but they can also strengthen and tone them.