Inner Thigh Workouts For Track and Field

R

Runner97

0
Hey everyone,

To start this off, I am 17 years old and it is my last year for sports. I have always made it to regionals in track and field for the 800; however, I would like to make it further since it is my last year. Anyways, I have received many tips saying that the 800m requires both stamina and leg strength. Although my calls and outer thighs are in great shape, my inner thighs do not seem to get muscular regardless the exercises I do. Any suggestions on exercises to target inner thigh muscle?

Thanks!
 
Wider stance on squats, even to the point of sumo squats will do the trick nicely. Same can be done on deadlifts of course.
Something compound like running is best complimented by training compound so the body is used to working as a unit.
 
CrazyOldMan said:
Wider stance on squats, even to the point of sumo squats will do the trick nicely. Same can be done on deadlifts of course.
Something compound like running is best complimented by training compound so the body is used to working as a unit.
Click to expand...

How far of a stance do I have to do? I normally do around 450 squat ups (squat going up into calf raise) a day. I never knew widening your stance could burn inner thigh fat and gain muscle. I have also tried side lunges, but nothing has worked :(
 
It won't spot burn fat, nothing does, anyone telling you otherwise is lying to you.
It will engage the adductors more giving you more so build inner thigh strength.
You are over training by doing that many a day if strength is your goal. That is very much stamina base rather than strength.

At 17 you should be in early stage of having your bones fused unless like I was you are still growing at that age. As such you can afford to drop the reps and increase the weight. 800m is in the muscular strength endurance line so I would say 3 or 4 sets of 15 or so would be good at rep max, growth dependant. If you need to be in strength building go for 3 sets of 10 at close to your 10 rep max weight if you are confident you have stopped gaining height. If not the set of 10 should be with 11 or 12 rep max.
Ideal range for raw power is 6 and below at rep max, but this can be hazardous for younger athletes and should only be done if cleared by a coach who knows you and your capability, not on the word of someone online.

Gains are made during recovery so not taking a rest day is ill advised. You can do it and gain, but this will be slower than if you took at least 1 day a week rest, ideally 2 at separate points in the week.
Even distance runners, as I used to be, will take 1 day a week off.
 
Agreed with everything COM said. However, I wouldn't base your muscular requirements for running on appearance. If you're training properly, your muscles will generally build within a proper ratio in order to be able to perform your daily and athletic functions properly. That being said, sumo squats are a great supplement to engage the groin and glute muscles, but specific isolation probably isn't necessary for you.

My recommendation, though, is that you don't need to be doing 450 squats ups per day. The fact that you're doing that many tells me that you're not using any kind of resistance that challenges your muscles to adapt and strengthen. Going along COM's training guidelines, I would focus more on strength early in your off season and then transition into more endurance and explosive power exercises closer to the competitive season.
 
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