Ideally your strength workout will be 20-30 minutes (no more than 40); you'll complete 1-3 sets of 8-12 reps, taking 30-60 sec between sets and no more than 2-3 minutes between exercises.Complete each exercise's full number of sets before moving on to the next move.Apart from an underdeveloped body, a running or cycling program that lacks strength training for the legs also leads to injury: Runners tend to develop tight calves and shin splints, while cyclists often have weak glutes and tight hip flexors and/or hamstrings from sitting on the saddle long term.

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People who spread the rumor that if you run and cycle, you don't need to train legs, are afraid of squats.

There’s no doubt your legs are engaged when you run or pedal, but those activities train the muscles for endurance—they don’t build them up bigger and stronger.

For a dynamic warmup before cycling or running, perform 1-2 sets of 8-12 reps, taking 30-60 sec between sets and no more than 2-3 minutes between exercises before a run or bike.

"We like to say that this turns on the working muscles," Sumbal says.

The obvious answer is that a pro runner will always be more affordable than a sports icon with global clout; having a runner on your payroll is hardly going to break the bank.

According to an article published in November 2015 by the Johan Cruyff Institute, a sports marketing school, getting Le Bron James to promote your product on his Twitter account can set you back 0,111… And for a professional runner, 5,000 is damn good.Hence, for most pro runners, a coveted shoe deal will enable them to be a pro runner in the first place.(Boris Berian was working the day shift at a Colorado Mc Donald’s right before he burst onto the professional scene.) It doesn’t seem too crazy to assume that it’s in the interest of running shoe companies to foster conditions so the sport can produce stars.(As one Lets commenter put it at the time, “This is like Lance Armstrong signing a deal with Huffy.”) Skechers had the last laugh, however, as Meb unexpectedly won the Boston Marathon in 2014 while sporting a natty pair of GOmeb Speed 3 racers.A few weeks after Meb’s Boston heroics, Kara Goucher became the second elite runner (and former Nike athlete) to be sponsored by Skechers."If you want to do a leg strength workout before a run or bike, it's recommended the run or bike is light, form-focused (read: easy), and no more than 30-45 minutes for running and no more than 90 minutes for cycling," says exercise physiologist and endurance coach Marni Sumbal, R. Prescription: Depending on your goal, use the recommended reps/sets with the exercises below.