Running/Strength Training

MRSchultz

Cathlete
I am training for a half marathon and have printed out a training schedule. It is going very well and I'm extremely excited about that :7 . Now, my problem is that I'm having some trouble fitting in some strength work.

My question is this: What is absolutely necessary to do for strength/endurance work? I will do more if I can find the time, but I was wondering if there are some things that are very important to my training and not to miss out if at all possible.

Thanks, Marcia:)
 
I'm by no means an expert on marathon training... but when I was training for my marathon, I found it was darn near impossible to fit in actual strength training. I suppose it's an individual thing - but my body needed more rest due to the increased running mileage, so doing weight work on my non-running days just wasn't an option for me. I did intermediate-advanced Yoga twice a week during my training, which served two purposes - to stretch me out, and strengthen me. It worked beautifully for me, but certainly every body is different. You may be able to handle more vigorous strength training. If you do go that route, I'd avoid doing it on the days before and after your long run. Otherwise, fit it in to your schedule when time permits. :) Good luck to you in your training!


EDIT

Sorry, I just reread and see you're training for a half-marathon, not a full. That will give you a LOT more options, I think. :) When I trained for my half-marathons, I continued doing strength training such as ME and MM (endurance-focused workouts) once or twice a week, and it was fine.
 
>My question is this: What is absolutely necessary to do for
>strength/endurance work? I will do more if I can find the
>time, but I was wondering if there are some things that are
>very important to my training and not to miss out if at all
>possible.
>

I think the absolute minimum would be to hit each muscle group once a week, for three sets of 8-12 reps. That's lower body (choosing compound exercises rather than isolation, unless you are working to correct a muscle imbalance--for example, runners can get quads that are much stronger than their hamstrings, and you might want to focus more on hamstrings to bring them up to about 70% of the strength of the quads (anything between 50% and 80% is considered normal); back, chest, shoulders, triceps, biceps, abdominals.

If you choose basic, compound exercises (ie: chest presses for chest rather than flyes) you will hit more muscle with fewer exercises.

I would definitely spread the workout over the course of the week, doing 1-2 body parts per day, rather than doing the entire body only once per week. The stimulus of weight work from working the larger muscles (legs, back, chest) increases growth hormone output through the entire body, so you want to give your body that 'hit' more than once a week.

Your marathon traning will actually probably work your lower body quite well on its own, so you won't need to do as long of a lower-body workout as you would if you weren't running so much. Just make sure to choose exercises to keep the muscles balanced (and s-t-r-e-t-c--h!). A foam roller would be an excellent tool to add to your list of equipment, as it can really help the IT band and get rid of trigger points in the body.
 
LauraMax:

Sorry, I guess I was a little vague. ;-) My goal is to finish the HM feeling good and strong. I have only run one before and so I'm still a beginner. My goal is to run at least a 9/10-minute mile the whole time. I realize that my legs will be getting some awesome work done on them, but figured my upper might need something to keep even. The first one I ran I didn't do any strength work and feel I wasn't as strong as I could've been throughout.

Marcia.
 
Hey Marcia-

I just did a 1/2 in April, and what I found worked for me was to do 1 endurance based leg workout/week and put it on a day where I was doing a light run. Leaner Legs was good, but I also liked doing the lower body workouts from MM, PH, or ME once my mileage starting increasing as that it was a shorter workout.

With the 1/2 training, I pretty much was able to keep lifting heavier for my upper body. I did cut down a little bit, but not much.

Good luck, Lynn M.
 
I can tell you what has worked for me. My body responded really well to Cathe's total body endurance workouts and her circuit workouts 2-3 times per week. I'd do these workouts on non running days (aka elliptical days). If my Saturday long run was extra long then I skipped the weight work all together the day before...thus only 2 strength workouts per week.

If I am doing a p.m. run, then I do yoga in the a.m. or afternoon to get nice and loosened up, and yoga the day after a long run.

I noticed that if I do weights the same day as I run, then the quality of my run is compromised. What's the point in track work if your legs aren't fresh enough to hit your splits...right??

Also, once your mileage starts building up and as you get into your taper, you can do the weight work, just start cutting the weight load. One week do 75%, the next 50%, the next 25%.

Again this is what works well for me, with my somewhat limited experience (4 marathons and handfull of 1/2's).

I 2nd the foam roller suggestion! LOVE that over priced thing!!!
 
Marcia, I forgot to mention that when I do the Cathe circuit workouts, I skip the cardio segments. I usually drop and do ab work while the ladies do their plyo jacks since I do other cardio that day.

Also, I'd leave the weights where they lay the week leading up to the race. In fact, if you are going for optimal performance...you should do very little...low miles and no weights. It will be the hardest week of your life but you aren't losing fitness, your body is actually getting stronger by repairing from all your hard training.

When is the **Big Race**????
 
Thank you ALL for such great advice!

Sarah - the 'big race' is on August 25th. I'm so excited, I've really been concentrating on training the best that I can for this race. It will be EXTREMELY HOT during this race, but I've been told it's very flat so that will be helpful. Thank you for the suggestions on the weight work, I never knew what to do or not during training to get the best results. I guess for results I mean to feel strong throughout my race. I'm not quite as concerned about my time, just feeling good.;-)

Oh, one more question, how about eating-any suggestions??? I read the Runner's World magazine, but I wish I knew what to eat before a run and after (protein, carbs???) I get confused with all the different information out there. I eat pretty healthy and clean now, but do I need to incorporate protein shakes??? Any advice on this one??

Thanks again, Marcia.
 
Hi Marcia,

I don't know where your 1/2 is (Virginia Beach RnR???) but they are usually earlier so that may help with the temperatures. Still, certain parts of the country can be extremely hot early in the a.m....especially in August.

I would do some of your training while it is hot outside, just to allow your body to adjust to the temperatures. Make sure water is available immediately, even if it mean carrying a bottle in your hand. Yes, it is uncomfortable but dehydration is a serious issue! You may want to consider electrolyte tablets...Hammer brand has an endurolyte tab that I just love! Still, make sure to get gatorade or some other sodium/electrolytes in your system as soon as you are done running...or even carry that with you versus the water. You do NOT want your sodium levels too low, it is extremely dangerous and sometimes deadly. You'd be amazed at what we lose through sweat! be cautious of the breezy day when it feels like you aren't sweating...YOU ARE and need to replenish!

Now to answer your actual question (lol)...I think they say distance runners should be at about 65% carbs, 20% protein, 15% fat...roughly. Before a run, I like oatmeal a few hours before a race. During training, I fast...just a cup of coffee. You need to play with it and see what works for you...training runs are the best time for this! Some like wheat toast with PB and a banana. Your going for easily digestable foods that will give you sustained energy. Right after a run, I like Endurox R4 recovery drink or a mixture of Gatorade and vanilla protein powder (carb to protein ratio of 4:1)

Also before a race...I think carb loading is one of the most misunderstood concepts amungst runners. You shouldn't stuff yourself with pasta and bread the night before. About 12-14 hours before the race start, have a sensible sized dinner that has a good amount of carbs...pasta and bread is the norm and works well for most. Just don't stuff yourself with an "all you can eat" before you go to bed. A late dinner doesn't allow the food to digest and get enough of it into your system. Then later that evening, I snack on popcorn or multigrain wheat thins (carbs, wheat and SODIUM) or honey wheat pretzels. Play with this during your training and see what excites you!

Experiemnt with it all...that is the whole fun of it! Ask your friends what they eat and their rituals. What works great for me may have you darting for the port-o-lets at Mile 3!!!

Whatever you do...don't make any last minute changes on race day!!!! Not your food, clothes, drink (before, after and during the race), shoes, socks, sunglasses, SUNSCREEN...all of it! If you haven't tried it or used it in a training run...leave it at home!!
NOTHING NEW ON RACE DAY!!!!!!!!!!! NOTHING!!!!!!
 
WOW - Thank you soooooo much, Sarah, great advice. I really appreciate it.

P.S. My race is in Minnesota with an 8:30am start.

Marcia.
 

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