best leg workouts for runners

I try to do weights on days when I won't be using those muscle groups (much) the next day. That means I can do upper body before a run or bike day, legs before a swim day, and a total body before an off day.

The one lift that I know has really enhanced my running is the single-leg split squat. It is challenging and works a range of muscles (quads, hamstrings, core, even forearms), also it somewhat mimics the stride. I have finally graduated to grabbing a 45lb plate, hold it directly out in front, throw one foot up behind me on a bench, while the other is straight and flat on the ground - then squat. You will drip with sweat and grasp for air if you do it right, and probably be really sore. But in a couple weeks you'll notice the explosiveness coming from your hamstrings during those hill climbs and surges.  

Don't forget about those calves too!

if you feel a little tired/sore during training and you do not have a race soon it is usually ok.  As stated above, I would make sure your trainer is aware that your goals may be different than theirs. 

If you feel like you are injuring yourself STOP rest reassess  resume with new plan

I don't do a lot of leg work - I make sure i get lunges in.  i do plyometrics.  i have incorperated calf raises, squats, leg extensions, and leg curls.  I do plyometrics before high intensity run workouts.  I do weights after a run or bike usually.

Lunges have been recommended for leg workout.  25, rest, 25 will burn your legs good.  If you are near a beach, beach running is well recommended too.   Start with shorter distances as your feet get used to beach running.  The benefits are a good leg workout and your back does not suffer the consequences of regular running.  You should be running barefoot on the beach (no shoes or socks!).   Yes, its possible to get blisters on the toes but for me, the go away. 

For anyone debating socks v. no socks, I went all last year using socks for the run (training or competition), and found out this year through trial that no socks whether training or in competition is much better for my feet, particularly my toes.   Big difference, at least for me!

Plyos are great for runners!