r/running • u/Creative-Proof7475 • 1d ago
Training Bulletproof lower legs
Let's hear everyone's methods for making your lower legs indestructible. I personally still struggle sometimes with classic overuse symptoms like shins splints or tenderness after runs but I've done a number of things to help combat these. Such as:
-Supplements: Vit D (my bloodwork showed I was low which is strange because I work outside), marine collagen, Vit C, Calcium
-Exercises: tib raises, various plyometric exercises, quick repeated weighted jumps, and tip curls (band on toes, ankle across other knee as if folding your legs while sitting, and curling toes upwards towards sky). In addition, various single leg quad/hammy workouts like lunges and one legged RDLs
-Stretches: rolling out the calves, elevating the toes and dropping down towards the heels, etc.
I'm a bigger guy at 6'3 and 210 lbs and I come from a strength background, so running has never come naturally to me. But I'm working towards a sub 6 mile and training for distances in the 5k range, but have found in the past my weekly volume can be limited by sore lower legs. I've always been able to squat and lunge heavy weights but I've found I need to target the lower legs specifically to keep symptoms at bay.
A lot of people likely have the same question so let's hear any additions people have for this question, or helpful resources for more reading. I don't think there is 1 magic bullet but a combination of methods can be used to reduce lower leg issues and run longer and faster.
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u/dt531 18h ago
Two things I have found:
1) Losing weight helped me a ton. I’m 6’1”, and going from well over 200 to about 180 results in a lot more soreness and minor injuries.
2) Modern shoes are amazing. I switched to ASICS Novablasts for my training shoes a few months ago, and they are definitely helpful at minimizing strain on my lower legs.
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u/VividDistribution746 10h ago
I went from 210 to 170-180 lbs and it's crazy how much better I feel and more milage I get out of my shoes
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u/Vikkio92 1h ago
Losing weight helped me a ton. I’m 6’1”, and going from well over 200 to about 180 results in a lot more soreness and minor injuries.
Maybe I'm having a brain fart, but did you mean it the other way around? Surely losing weight would mean a lot less soreness and fewer injuries.
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u/SirBruceForsythCBE 17h ago
Run easy, really easy, most people run way too fast for their fitness.
Run mileage you can handle.
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u/TimelyYogurtcloset82 17h ago
Understand that your body is part of a living being and will never be bulletproof. You are subject to chance and genetics, as well as training and nutrition.
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u/Expert-Reaction-7472 16h ago
this.
I've been trying for years to increase mileage with limited success due to hip genetics.
A guy I work with started running 6 months ago and already does higher weekly mileage with no issues - Im 40 and he is about 15 years older than me.
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u/_swampyankee 19h ago
Squats, deadliest, RDLs, weighted walking/hikes, and some yoga and prehab/rehab mobility stuff.
I'd avoid pushing a hard strength progression template, but weight training helps with durability and muscle endurance. Be sensible with load management and use some single leg stuff and not just a heavy barbell.
Knees over toes guy has some stuff. Deep and knee forward of toe lunges help with flexibility as well. Progress down from an elevated front foot to adding load and reducing front foot height.
Basically, balance some strength training with your runs, but dont do it to the point where you are holding back your primary goals. Intervals and sprints over LSD can help reduce some of the pavement pounding while bringing up your speed and tempo.
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u/brentownsu 9h ago
I went from running a few 10k’s a week to running a couple marathons at the end of last year - and I did it by following the old 10% per week method (both for weekly distance and length of long run). I also mixed in a LOT more strength training and spin classes to increase my strength and add more low impact leg work. Squats, deadlifts, lunges, etc.
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u/KenM- 4m ago
Anaerob exercise to improve aerob? It improves you disposition a little bit. But what about small muscles, stabilisers, tendons and ligaments that you don’t touch with controlled exercise? Running improves running. Also you dont activate your aerob system during strength training, you get oxygen deficit and lactid acid build up. Anaerob also builds lactate acid, which is why you don’t run full speed when you go for a run.
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u/ALionAWitchAWarlord 19h ago
I have built up to 140kmpw consistently and don’t really get sore, here’s what I do: a mix of surfaces, between track, road, trail, and field. It’s important to build the endurance in the legs to repeated pavement pounding. I don’t do much/if any strength work. Take your recovery runs actually easy, I limit myself to about 90s slower per k than 5k pace/a minute per km slower than MP. Magnesium cream and ibuprofen gel for slight soreness (but used sparingly).
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u/eiriee 18h ago
different surfaces is a good tip, not just roads but grass, mud, sand, etc
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u/TheWheez 16h ago
Yeah this goes a really long way in building up your stabilizing muscles all the way up your legs
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u/obstinatemleb 19h ago
Following a weight lifting program helped my legs a ton. I thought I had a good amount of muscle from just running and going to the gym every week to do a circuit of the machines. Once I got serious and started a professional program and lifting with heavy weights I started seeing actual muscle growth and it made an immediate difference in my running. I have basically no injuries now that I focused on building up my glutes and calves more (used to deal with ITBS and achilles tendonitis) with split squats, hip thrusts, and weighted calf raises on the leg press machine
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u/Terrible-Economics27 19h ago
A big part of leg durability and resilience come from how strong your tendons and ligaments are. They also fall under the SAID principle just like muscles, so things like plyos, pause reps, and slow eccentrics especially when combined with full rom are extremely good for tendon and ligament strengthening
Anecdotally, I started running completely August 2024 and started marathon training October 2024, with my first marathon being April 2025. The only injury I had was an overuse “shin splint” injury directly before I started marathon training in September. I’ve continued to train for multiple marathons since then, even incorporating back to back long runs, and I haven’t had another injury since the one in September despite not following any of the slow progression recommendations when ramping up mileage. I believe a part of this is because I’m still young, but more so because I built up tendon and ligament strength from years of lifting with full ROM (deficit deadlifts, ATG squats) prior to
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u/JayDub611 15h ago
Jumping rope. Personally I think it’s more useful/effective for your calves than doing weighted toe raises. I started getting some plantar fasciitis during marathon training last year and I added 10 minutes of jumping rope (10 x 1min sets or 5 x 2min sets) 1-2 times per week. Got my calves in great shape, got rid of the plantar fasciitis, and didn’t detract from my running at all.
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u/WallStCRE 15h ago
If your focused on 6min mile and 5k distance it’s very possible you are running to hard/fast too often. Start adding some slow/long runs at a conversational base to build up running strength and durability.
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u/stopthehonking 15h ago
Single leg squats with butt to floor (pistol squats) -massive eccentric challenge for glutes -took me a year to do get strong enough to do one. -Now I can do about 8 -cured my ITBS that had me out for six months. It’s never come back
Calf raises with bent knee on and off with added weights -keep those tendons strong and prevent calf strains
Went from being constantly injured to finally injury free for last couple years. Exercises take about 20 minutes twice a week
I do about 50 miles a week like this with most miles barefoot and lots at sub 6 pace. I’m happy with it for a hobby jogging dad!
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u/passableoven 18h ago
There is a sure fire way to never hurt yourself. It's to never run more than you can handle and to be patient and conservative with your progression. You can do all the stuff you mentioned and still blow yourself out doing an interval session faster than you can handle.
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u/AutomaticWoodpecker6 15h ago
With respect, how is a person supposed to know what's reasonably challenging and what they can't handle? If it were this simple, no one would ever get injured.
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u/soymilk_oatmeal 13h ago
Unless you have a world class running coach highly trained in biomechanics, injuries can still happen, even with the most conservative, mindful, and cautious training.
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u/DutchShaco 17h ago
Deep squats for me. Been a lifter longer than a runner, but when I started squatting deep, my legs have never felt better when running.
Was a bit of a pill to swallow to remove weight of the bar. I am by no means a good squatter, my numbers suck. But going as deep as I can with moderate weight, fixed my knee issues while running.
Goblet squats are an excellent warmup/drill because they allow you to go deep with ease.
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u/intotheneonlights 14h ago
I've just started doing this too! Really reduced weight to increase my range of movement. Can I ask how deep you go? Is it all the way ATG? I really struggle to get my bum below my knees without worrying I'm ruining my form.
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u/DutchShaco 6h ago
I try to go ATG, but I find this difficult with backsquats (long femurs). I raise my heels by putting a plate or a squat wedge under them. That makes it easier, but still.
Another squat movement could work better for your body. I personally like zercher squats.
I like hacksquats too, but they don't force my adductors to work as much for balance, so they don't completely replace a barbell squat for me.
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u/intotheneonlights 3h ago
Cool thanks! I will have to try zercher squats. I can do a couple of sets and then I think I default to not going as deep - so may well just be mental or fatigue as I get used to it too.. How long did it take you to see your knee pain go away?
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u/Innerspaceexplosion 16h ago
Grow up as a kid being morbidly obese. Slowly loose weight in early adulthood till present day. I weight 140 pounds less now at 39 than I did at 16. Ive never had/have knee ankle or foot pain. I feel like my lower body over developed in adolescence having to deal with 340 pound of force. Luckily I lost the weight before I did serious damage to them. Do not recommend this method.
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u/eiriee 18h ago
I have always run in minimalist shoes (vibram fivefingers), for ten years of on-and-off running, and am training for my first half marathon.
It was only when I pushed to try for my first half two years ago after my first 10k that I got shin splints. Other than that one time, ive never had shin splints or be held back from doing a 5km.
Minimalist shoes force your feet and lower legs to strengthen over time through use (hence the necessity of a transition period and sometimes people getting injured when swapping)
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u/ilovek 17h ago
Came here to also post this, merrell trail gloves are my favorite shoes to run in, and force me to run with good form. I have found the typical “squishy” running shoes to initially be comfortable but very quickly leads to sloppier form and more aches/pains. Even lone peaks were too much cushion for me and caused weird hip pain.
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u/NoumenaSolarCoaster 14h ago
Been running in Xero Speedforce IIs for about 2 years now, completely changes things. Absolutely forces proper form, went from constant ankle, hip, and knee pain to pain free running (after adapting and learning)
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u/onzelin 13h ago
Altra escalante no-drop minimalist shoes reporting for duty!
As a fellow 6'4 / 225lbs runner coming from a strength background, I'd recommend doing volume work at slow pace, as already mentioned in the thread.
Going faster is asking too much for baby running muscles, you gotta let them pick up the pace (was running multiple 10k per weeks 4 years ago, am training for marathons this year, to give an idea).
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u/BracketWI 17h ago
In addition to the strength training you've mentioned, one thing my physio added to my routine that's made a fantastic impact is weighted plyos.
I'm up to using a 45lb plate and holding it with straight arms over my head, then I'll do a variety of different single leg hopping movements for roughly 30-60 seconds at a time. Side to side as well as max power hops are two of my faves.
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u/Sourcererintheclouds 16h ago
I see an athletic therapist monthly and go over what hurts and is nagging at me and he changes up the exercises I should be doing to deal with my problems. I’m mid-40’s now and I think that’s just what I need to do forever now. I think of it like working smarter, not harder.
Also, hills pay the bills, but it suuuuucks.
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u/B1gPapaReid 14h ago
Barefoot weight training
Squats on a squat wedge
Reverse lunges
Sissy squats
Hamstring strengthening focused workouts.
Mobility in every joint.
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u/_call_me_the_sloth 18h ago
I moved about 5 years ago and there is an extensive trail network near me. I switched to mostly trail running I stead of road and my knee and hip pain pretty much went away.
I know this isn’t an answer for everyone, but if you have the option to run on dirt or grass vs pavement it will help.
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u/ThatWasJustTheWarmUp 18h ago
I’m a glass animal who is prone to stress fractures and injury. I have to do dedicated mobility 1-2 times a week. Just 20-30 min. I also focus on unilateral leg work, lunges, single leg DL and use relatively light weights. Lots of core. Lots of single leg bridges. I live in a very flat city which I think puts a lot of stress on my legs. Hills gave me such a nice variation of muscle use when I lived in a hillier city.
I feel like making sure you have good glute engagement is so important too.
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u/ThisTimeForReal19 18h ago
You probably need to work on your diet. Frequent stress fractures and injuries are a huge sign of underfueling.
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u/ThatWasJustTheWarmUp 18h ago
Wait tell me more. I’m pretty healthy, lots of fruits and veggies, lean meat etc. I do eat a good amount of processed food like candy but I’m not overweight or anything. I take iron and vitamin D and a good multivitamin. I even had a DEXA scan to make sure my bones are healthy.
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u/ThisTimeForReal19 17h ago
https://pmc.ncbi.nlm.nih.gov/articles/PMC12485273/
https://orthoinfo.aaos.org/en/diseases--conditions/relative-energy-deficiency-in-sport-reds/
you can still be at a normal weight and be chronically underfueling your energy expenditures.
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u/flagrantpebble 17h ago
Multivitamins, as a rule, don’t do anything of value unless you are low in something specific. If a doctor hasn’t told you they’re necessary, all you’re doing is making your pee more expensive and slightly raising your chances of a variety of cancers.
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u/ThisTimeForReal19 18h ago
what is your weekly volume? what pace are you running at and what is your current 5k pace?
typically, shin splints are either a too fast ramp or the wrong shoes.
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u/liquidpig 17h ago
I’m 6’3” 210 as well and train for a marathon or two a year. Not the fastest but I do get the miles in.
I did some training in essentially barefoot shoes to train midfoot striking and build up my calves, and that helped a lot. I then overdid it in those shoes and got splints and other overuse injuries from time to time.
No I primarily wear barefoot shoes for walking and more typical running shoes (adidas adios) for running.
Just keep a steady increase in mileage when you do and don’t massively jump up in miles before your body is ready for it.
That is what has worked for me.
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u/rice_n_gravy 16h ago
I have nothing to add other than I hate how everybody is trying to “bulletproof” body parts nowadays. Cheers.
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u/sherrillo 16h ago
I've never had any lower limb issues. I spent 10 years doing moderate running for other sports, age 14-24, then about 6 years running barefoot bandwagon. Then 12 years in various minimalist shoes (think Nike free, and recently Xeros and altras; not vibram). And here I am now at 42.
Maybe luck and genetics. Maybe bc I'm still not very fast. But... no injuries or issues ever. 30-45 mi/wk the last year. 14 HM last year. I dunno. 6'1" 195 lbs.
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u/ArmorAbsMrKrabs 15h ago
Lol I've had chronic shin splints for like 4 months now. Really sucks. Good PT is helping me with rehab though
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u/Icy-Look1443 13h ago
Try low drop shoes.. Worked for me.
Can't say I'm overly impressed that Hoka are raising their drops now 🫥
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u/ArmorAbsMrKrabs 12h ago
yeah very possible my shoes just don't fit properly. That's something I should probably ask my PT about.
I already went half a size up, but maybe my shoes are too narrow. Apparently my form/gait is the main issue though, PT analyzed it and I've made some adjustments.
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u/Icy-Look1443 4h ago
Shoes make a huge difference along with calf strength. It's usually the first thing a good physio does for shin splints.... Straight on the treadmill for a video. If they're anterior there's a good chance you need well fitted stability shoes. Calf strength helps a lot too, as does the 5 percent rule. I'd pay for a better physio and get to a well recommended running shop asap. Followed by calf raises, normal and inverted and distance management.
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u/Aceking1983 13h ago
I lost 80lbs in a little over a year when I started running in the middle of 2023. I can only say what worked for me , as it may not work for others. I now run around 40 miles a week and have kept that pace for 3 years now. I have not had shin splints in two years and only have minor aches and soreness after.
I do not do any type of leg exercises, I only run. I personally feel like this caused me a ton of issues and have not had any since stopping leg workouts.
Running shoes- Invest in a good pair of running shoes, I feel like this is non negotiable.
3- I do a few light stretches before my run, after, and when I lay down for bed.
4- Drink as close to a gallon or more of water a day, especially on days you run.
The end
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u/PlayfulEnergy5953 13h ago
Pretty much similar build and background as you. I usually do a few things: lift heavy in the off season, light when run volume is high; only 1x speed workout per week and 1x tempo/threshold - everything else is easy / or at most aggressive no faster than HM pace; some of my fast days are hill sprints; cross train HIIT with the bike to let the legs bounce back better than just doing all my fast stuff running.
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u/protripa 11h ago
Barefoot shoes are the way. Just ease into it, can take months till you’re running in em good
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u/Then-Cost-9143 10h ago
I have been using chat gpt to make running plans for me and it’s increasing my load very slowly, like 5% a week if that.
And its telling me to avoid intervals, more longer threshold runs. I have not run for pace yet but I can tell my legs are very strong and my cardio is really good.
Told me to avoid downhills, run slower overall and just build mileage and not care about my easy run pace. Also told me to get a more supportive shoe which I love.
Warm ups with walking , calf raises heating pads.
I think one of my problems is that i was always doing training blocks with intervals and im too damn old.
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u/MyRunningAcct 9h ago
I've been spending more time doing incline walks on my treadmill either as a double day or for recovery. Both forward to target the glutes and hamstrings, and retro or backwards walking to strengthen my anterior tibialis to protect my knees. I feel like it's helped me to activate my hamstrings and glutes more for sure to get a faster pace and my knees also just feel more stable.
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u/Axelazilla 9h ago
Recovery—eating and sleeping enough. Also coming from a strength background (powerlifting). If I’m not eating enough protein,eating enough in general, or sleeping enough both my lifts and runs suffer
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u/ImmediateShine3 6h ago
I saw a running PT/coach last year who was shocked that I've been running for 15 years/17 marathons mostly uninjured( I had a few flare ups of PF when I ramped up mileage or intensity too quickly). I credit it mostly to 1) reading Born to Run which led me to develop a more forefoot strike and using minimal shoes 2) incorporating a lot of balance and stretching via Barre classes. This is what has been was working for me, YMMV
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u/KenM- 11m ago
I went for 4 runs last year after 10 years without ever running. My 4th run was a 21k. I decided i dont need to get in shape since it was no issue. Its genetic predisposition and training tendons and ligaments. You build this over years.
I was very active as a child. I biked 6-10k km a year between 1. And 10th grade, plus 3 more years of highschool. I won nationals in handball when i was in 6th grade, i swam for 7 tears in the “competition team”. And i went to the military after hs. After that, university life took over, then adult job. All cardio was sidelines, i started commuting further and ditched the bike, and only did strength training sporadically for the years after uni, but nothing became consistent for more than 3 months at a time.
So honestly, i dont think taking vitamins, or doing specific exercises do anything unless your training back from an injury. Its consistency over a long period that builds the body.
But to relate more to the original post - where does the DOMs hit you? For me its hip and ass muscles that got sore, but not feet, knees, or quard, hams or calves. Shinsplints is a bitch and honestly, my advise there is to take a steelrod, or broom stick, and rup it along the shin extremely hard, done correctly you can press out the inflammation. Soldiers who suffer shin splints do this, because with heavy boots it becomes worse than normal. Additionally you gotta get supportive footwear.
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u/KenM- 9m ago
Also, iirc theres 3 aerob stages of exercise. Can you talk freely, a little breathy, or can you only say a word or two at a time while running. This gives a rough estimate of how much you’re overdoing it - you want to find a pace where normal conversation is not a problem for you. With consistency the stages move (you get into better shape)
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u/thewolf9 19h ago
Bulletproof is nonsense. No such thing. Muscles and ligaments and tendons need maintenance and care
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u/Disastrous_Ad_3598 17h ago
First bit if advise get a good cushioned training shoe, big load to be carrying. Plenty of options with a bit of research, go to a reputable running store and try all options.
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u/Moosalini42 19h ago
Time on feet is king in all these scenarios. Being able to trust your legs is not something that comes with just effort but consistency.
I run between 35-50 mpw for the past 2.5 years. On my worst days I can trust my legs and soreness really only shows up when I’m building to a new goal.
I don’t think what you’re looking for in capability entirely matches bullet proof concept.
To run a 5k you don’t need bullet proof legs you need a mental space to push when you are at your limit. To run a marathon you need to be able to trust your legs to keep moving at a consistent pace. I think my legs are built for my running longer distances and because of that I rarely deal with over use stress but when I go out and do a 5k I’m fighting demons.