Everything you know about leg day is a lie

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TRAINING BREAKDOWN

“I’ve got bad news for you- and your legs…”

By Emma O’Toole

Hello and happy Sunday.

If you think running or cycling counts as leg day, I’ve got bad news for you—and your legs…

Strap in, this is an important one! 

You’re over 30, you love to run or ride, and you want to keep doing it for years to come. You lace up, head out the door, and log the miles. Or maybe you clip in, spin up a climb, and feel the burn in your quads. Your legs are working, your muscles are firing—so that counts as leg day, right?

Well… not quite.

Running and cycling are amazing for endurance, cardio fitness, and mental grit. But if you think they’re a replacement for leg day, I hate to break it to you—you’re leaving a ton of strength, resilience (and speed) on the table. The narrative that running and cycling alone are enough to help build resilience, strength, power and speed is still being pushed - usually by 20 something influences online who haven’t got the years of experience and busyness in their lives that you do - and this narrative simply put is wrong and here’s why:

The 5000+ strides you make in a 30 minute run or the 5000+ reps you clock up in a 60 minute bike ride at 90rpm is worlds away from 4 sets of 6 reps of a goblet squat, or 3 sets of 8 reps of a Romanian Deadlift - and this is why strength training matters.

What running & cycling do for your legs:

Running and cycling build muscular endurance, especially if you mix in hills, sprints, or big-gear efforts. But endurance isn’t the same as strength. And once you hit your 30s, stronger muscles are even more important for your training, performance and longevity with running and cycling.

Think of it like this:

Running without strength training is like running in a pair of flimsy, worn-out shoes—not built for the job. Sure, you can still move, but every step lacks the support and power you need to perform at your best.

Cycling without strength training is like riding on underinflated tires—you’re still moving, but you’re leaking efficiency and power.

Strength training? That’s like swapping out those flimsy, worn-out shoes for a solid, high-performance pair—suddenly, every step feels stronger, more stable, and more efficient. For cyclists, it’s like switching from sluggish, underinflated tires to a smooth, dialed-in set with perfect pressure—now you’re rolling faster, wasting less energy, and handling turns with confidence. It’s the upgrade your legs need to sustain effort, push harder, and recover faster.

Why strength training still matters (especially after 30)

Running and cycling without strength training is like like training for a marathon but never running at 8 mins per mile pace. Or tackling a hilly bike course but never doing any hill work. Strength training is the key ingredient that helps you power up hills, sprint to the finish, and stay injury-free.

Now, whilst running and cycling work your legs, they don’t build the kind of strength that keeps you fast, efficient, and robust for the long haul. And as you get older, muscle loss (aka sarcopenia) starts creeping in… and with that comes slower times, more aches, and a higher risk of injuries.

Your solution: Strength training.

- More Power & Speed – A stronger stride and pedal stroke = better efficiency, longer distances and faster times.

- Lower Injury Risk – Strength work makes muscles, tendons, and ligaments more resilient (and let’s be honest, recovery isn’t getting any faster with age).

- Better Fatigue Resistance – Stronger muscles mean you can handle the grind of long runs and rides without falling apart.

- Longevity in Sport – Keeping your muscles strong means you can keep doing what you love—without setbacks, nagging aches, or forced time off.

How to make strength training work for you:

Strength training isn’t a box ticking exercise. Just like you wouldn’t run the same pace or ride the same route every day and expect to improve, your strength work needs progression. That means increasing resistance, varying sets and progressing exercises to keep building strength. If your routine stays static, so will your running and cycling.

So, here’s your challenge:

Take a hard look at your current strength routine. Are you actually pushing yourself? Are you progressing, or just going through the motions? If you're not getting stronger and are still plagued by the same niggles and flatlined performance, then it's time to do something about it. Add weight, adjust your rep ranges, modify exercises to keep challenging your muscles. Your future self—the one still smashing PRs and dominating workouts well into their 40s, 50s, 60s and beyond—will thank you for it.

If this all sounds overwhelming or you’re unsure where to start, check out my flagship 12-week strength training program designed specifically for runners and cyclists. It’s built to progress week after week, so you’re not just going through the motions—you’re building strength that translates directly to better performance on the road or the trails.

BUILT TO RUN OVER 30 12 WEEK PROGRAMME

BUILT TO RIDE OVER 30 12 WEEK PROGRAMME

And no, this doesn’t mean spending hours in the gym- these workouts are designed to be done from home with minimal equipment and help you to build endurance strength, power, speed in as little as 30 mins 2x per week.

What will you achieve? Anything from setting a new PR, reducing niggles, improving your body composition to enjoying your running and cycling more!

TLDR;

Running and cycling alone won’t build the kind of strong, resilient legs that help you go faster, longer, and injury-free—especially as you get older. So no, they don’t count as leg day—but when paired with smart strength work, they make you a far better athlete for years to come. And that’s the real goal, isn’t it?

This week, commit to two strength sessions. Start today—your future legs will thank you.

Then, lace up or clip in and notice how much stronger and more efficient your legs feel on your next run or ride. The future runner and cyclist in you will thank you for it.

Do you think that running and cycling alone are enough to build leg strength? Please reply to this email or drop me a message here as I’d love to hear your thoughts. Don’t forget to also check out our fantastic free community for ongoing support and help with your training!

Have a great Sunday!

Emma

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