Leg workout?

algae said:

Hi all,
I have been faithfully working out at the gym for approx. 14 years. My
routines have varied but have always been some form of warmup cardio
for 20-30 min. followed by weight training...split routines, upper
body/lower body, etc.
I've recently gotten more into running and I know to keep the reps.
high and weights light so as not to gain extra weight via muscle mass
but what lower body weight training is recommended for runners?

Hill running and hiking with a camelbak. Stairs, if I'm desperate.

Others that I may use during base include lunges in many flavors (short,
medium, long strides; walking, stationary; front, diagonal, side;
weighted in pack, handweights, unweighted) to work different muscles,
stepups with hand weights (we do them sideways over mats), single (and
two, if I'm lazy) leg squats, calf and toe raises, sub-maximal
plyometrics, and some of the so-called maximal plyometrics (more
jumping, 1, 2 legs). (My xt class includes leg extensions and curls, but
I prefer running-specific strengthening.)

But I only do the ones in last paragraph if it doesn't mess with my
regular running.

Dot

--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope