My New Year's Resolution is to run a marathon this year. It's something I've always wanted to do. I have a training plan all set up for it and it includes 3 days of cross training. What I'd like to do is 2 days of strength training and 1 day of short cardio and strength training. Does this sound like a good complimentary plan or too much? The training is going to last a minimum of 6 months, probably longer since most of the marathons are in the fall. I don't want to lose strength at this time but am guessing that building strength is a wasted effort. Perhaps endurance should be my focus? I have all your tapes/dvds and am wondering which ones would best be helpful in my ultimate goal of running the marathon (not to mention the ever elusive weight loss). Thanks for any help in this!
strength training during marathon training?
- Thread starter Cbelle
- Start date
Mckmain
Cathlete
Great resolution! I have run 11 marathons. I normally did lifting similar to Cathe's Slow and Heavy 3x a week for lower body and 3x a week for upper. I cut back on lower body about a month before the marathon, but continued upper body. I have always felt a strong upper body carries you during the last 6 miles. I also did Cathe's step tapes once a week too. I have read before on these boards that the Imax1 and Imax2 helped when marathon training. Your plan sounds good. It really is an experiment! I do a 12 week training cycle for marathons. During my hardest training I managed a PR of 3:30. I was sore for while after that. Good luck! Carole
You'll have to just see what works best for you. I am running my first marathon on the 11th. I cut out all lower body weight training. For upper and core I would do 4 week rotations of mostly Cathe videos. I lifted twice a week and did two different vids a week.
Just this past week my legs have been feeling like they could use more work, but I think it could be the taper that is leaving them restless!
Good Luck!
Just this past week my legs have been feeling like they could use more work, but I think it could be the taper that is leaving them restless!
Good Luck!
Hi Cbelle!
I wish you all the best in your training for your marathon!
I wanted to share with you some websites that I have found very educating and hope you do as well! You'll get a better understanding of how to periodize your training as you come closer to your race!It's all about having the knowledge and applying what works best for you!
http://www.netfit.co.uk/marathon-cornwall.htm
http://www.friendsintraining.net/
http://www.marathontraining.com/marathon.html
http://www.coolrunning.com/engine/2/1368.shtml
http://home.sprynet.com/~holtrun/marelete.htm
below is the new website version of running book.com
http://www.davidholt.bigstep.com/
For those wanting to know some benefits of training for a marathon:
Benefits of a Weight Training Program
Upper Body - A strong upper body helps minimizes fatigue and stiffness in the arms, shoulders, and neck areas that in turn, enables a runner to maintain form late in a marathon or long run. Legs move only as fast as the arms swing. The runner with a strong upper body will find more power for the sprint to the finish line, an easier crank up a hill, and better balance when running on trails. In short, all of these add up to an ability to run faster and more efficiently.
Legs - Running creates a slight muscular imbalance in the legs as the hamstrings and calf muscles develop at a faster rate than the quadriceps and shins. Weight training helps address this imbalance. Additionally, strong quads and hips help protect these areas from a variety of injuries. Strong legs also offer protection from the possibility of injury when running at a fast pace downhill.
Abdominals - A strong abdominal region helps protect the back while at the same time, assists in maintaining proper running form and posture.
Benefits and Purposes of Cross-Training
Adds variety to your training and decreases the chance of burnout.
Can occasionally be substituted for "easy day" running (as an aerobic workout).
Can serve as an injury prevention measure - Certain activities such as cycling can strengthen related muscle groups and soft connective tissue.
Provides an additional means of burning fat
Increases upper body strength - This is very important late in a marathon as neck and shoulder muscles often become fatigued. Upper body strength is an important asset in ascending hills. Precautions and Considerations
Cross-training is not intended to replace running - In other words, don't substitute three hour bike ride for a three hour long run. This is the concept of sports specificity (as a three hour bike ride won't provide the training effect needed to run a marathon).
Refrain from lateral, stop and go, bounding, and high impact activities along with those with quick/sudden movements - It is crucial that you refrain from the following sports as doing so can traumatize the soft connective tissue that surrounds the knee and ankle regions: Tennis, racquetball, handball, basketball, soccer, volleyball, rugby, down-hill skiing, and aerobic dance. While this is not an exhaustive list, use common sense when deciding whether to add certain sports to your fitness regimen.
Rest Days - At least one day per week should be scheduled as a complete leg rest day. Prior to your long run, this is particularly important, as it is crucial to be as rested as possible. While participating in your favorite cross-training activities can be helpful as a means of losing weight, don't overdo by skipping rest days, particularly for your legs. Over-training can lead to a variety of injuries.
Stretching - Stretch thoroughly after working out in any manner. If you choose to stretch prior to running, be sure to warm-up your muscles by walking briskly or by lightly jogging
In regards to all the aspects of marathon training and preparation, nutrition is one of the most important topics for which to thoroughly consider and give your full attention. A carefully conceived training schedule is of little value if a runner fails to properly plan to meet his or her nutritional requirements for long distance training and racing. While a general overview of nutritional guidelines are presented below, specific nutritional issues relating to the long run, the taper period, and the marathon are featured here
http://www.marathontraining.com/marathon/m_longr.html
http://www.marathontraining.com/marathon/m_taper.html
http://www.marathontraining.com/marathon/m_mday.html
General Guidelines for nutrition
Water is the drink of choice for both general health and for runs lasting up to 90 minutes.
Sports drinks should be consumed (along with water) for runs over 90 minutes in duration.
Don't rely on your thirst mechanism to indicate signs of dehydration. It is virtually impossible to "catch up" on your fluid requirements once you sense that you're thirsty.
It is vital to stay well hydrated throughout the day. The color of your urine should be relatively clear. Urine that is dark or approaches the amber color in appearance is a signal that you are dehydrated and need to significantly increase your fluid intake (preferably with water).
While there is much debate regarding the proper mix of foods, aim for 65 percent of your total calories consumed coming from a variety of carbohydrate sources.
Emphasize healthy and nutritious foods in your diet while limiting your intake of fried and high fat foods.
As for your request for a rotation with Cathe vids for strength training and "fatblasting", I'd incorporate Circuit max and Powerhour for one of your approaches(see below)!Then periodize with any of Cathe's strength workouts PS for ex with your cardio of choice and do MIS once a week with it as your total body day! Then focus on your final phase incorporating CTX one bodypart a day to maintain strength (or do upperlower body split training) and do your cardio training as required!
For cardio*,rowing,swimming, cycling or any cardio equipment that is stress free to your joints since you will be running!
Ex of first cycle
Mon * C-Run walk jog interval (finish w/stretches)
Tues Powerhour
Wed C* cycling 45 mins intervals(spinervals ride strong w 15m stretch
Thurs C *Run distance steady state
Fri Circuitmax
Sat C *run /walk distance stretches
Sun Off
Just some ideas for you of cycling your training, I'm sure after you read up on all the experst you will have a better idea of which route to take!
Let us know how you make out and I wish you lots of luck on your fitness journey!I'm soo excited for you! Have fun!
I wish you all the best in your training for your marathon!
I wanted to share with you some websites that I have found very educating and hope you do as well! You'll get a better understanding of how to periodize your training as you come closer to your race!It's all about having the knowledge and applying what works best for you!
http://www.netfit.co.uk/marathon-cornwall.htm
http://www.friendsintraining.net/
http://www.marathontraining.com/marathon.html
http://www.coolrunning.com/engine/2/1368.shtml
http://home.sprynet.com/~holtrun/marelete.htm
below is the new website version of running book.com
http://www.davidholt.bigstep.com/
For those wanting to know some benefits of training for a marathon:
Benefits of a Weight Training Program
Upper Body - A strong upper body helps minimizes fatigue and stiffness in the arms, shoulders, and neck areas that in turn, enables a runner to maintain form late in a marathon or long run. Legs move only as fast as the arms swing. The runner with a strong upper body will find more power for the sprint to the finish line, an easier crank up a hill, and better balance when running on trails. In short, all of these add up to an ability to run faster and more efficiently.
Legs - Running creates a slight muscular imbalance in the legs as the hamstrings and calf muscles develop at a faster rate than the quadriceps and shins. Weight training helps address this imbalance. Additionally, strong quads and hips help protect these areas from a variety of injuries. Strong legs also offer protection from the possibility of injury when running at a fast pace downhill.
Abdominals - A strong abdominal region helps protect the back while at the same time, assists in maintaining proper running form and posture.
Benefits and Purposes of Cross-Training
Adds variety to your training and decreases the chance of burnout.
Can occasionally be substituted for "easy day" running (as an aerobic workout).
Can serve as an injury prevention measure - Certain activities such as cycling can strengthen related muscle groups and soft connective tissue.
Provides an additional means of burning fat
Increases upper body strength - This is very important late in a marathon as neck and shoulder muscles often become fatigued. Upper body strength is an important asset in ascending hills. Precautions and Considerations
Cross-training is not intended to replace running - In other words, don't substitute three hour bike ride for a three hour long run. This is the concept of sports specificity (as a three hour bike ride won't provide the training effect needed to run a marathon).
Refrain from lateral, stop and go, bounding, and high impact activities along with those with quick/sudden movements - It is crucial that you refrain from the following sports as doing so can traumatize the soft connective tissue that surrounds the knee and ankle regions: Tennis, racquetball, handball, basketball, soccer, volleyball, rugby, down-hill skiing, and aerobic dance. While this is not an exhaustive list, use common sense when deciding whether to add certain sports to your fitness regimen.
Rest Days - At least one day per week should be scheduled as a complete leg rest day. Prior to your long run, this is particularly important, as it is crucial to be as rested as possible. While participating in your favorite cross-training activities can be helpful as a means of losing weight, don't overdo by skipping rest days, particularly for your legs. Over-training can lead to a variety of injuries.
Stretching - Stretch thoroughly after working out in any manner. If you choose to stretch prior to running, be sure to warm-up your muscles by walking briskly or by lightly jogging
In regards to all the aspects of marathon training and preparation, nutrition is one of the most important topics for which to thoroughly consider and give your full attention. A carefully conceived training schedule is of little value if a runner fails to properly plan to meet his or her nutritional requirements for long distance training and racing. While a general overview of nutritional guidelines are presented below, specific nutritional issues relating to the long run, the taper period, and the marathon are featured here
http://www.marathontraining.com/marathon/m_longr.html
http://www.marathontraining.com/marathon/m_taper.html
http://www.marathontraining.com/marathon/m_mday.html
General Guidelines for nutrition
Water is the drink of choice for both general health and for runs lasting up to 90 minutes.
Sports drinks should be consumed (along with water) for runs over 90 minutes in duration.
Don't rely on your thirst mechanism to indicate signs of dehydration. It is virtually impossible to "catch up" on your fluid requirements once you sense that you're thirsty.
It is vital to stay well hydrated throughout the day. The color of your urine should be relatively clear. Urine that is dark or approaches the amber color in appearance is a signal that you are dehydrated and need to significantly increase your fluid intake (preferably with water).
While there is much debate regarding the proper mix of foods, aim for 65 percent of your total calories consumed coming from a variety of carbohydrate sources.
Emphasize healthy and nutritious foods in your diet while limiting your intake of fried and high fat foods.
As for your request for a rotation with Cathe vids for strength training and "fatblasting", I'd incorporate Circuit max and Powerhour for one of your approaches(see below)!Then periodize with any of Cathe's strength workouts PS for ex with your cardio of choice and do MIS once a week with it as your total body day! Then focus on your final phase incorporating CTX one bodypart a day to maintain strength (or do upperlower body split training) and do your cardio training as required!
For cardio*,rowing,swimming, cycling or any cardio equipment that is stress free to your joints since you will be running!
Ex of first cycle
Mon * C-Run walk jog interval (finish w/stretches)
Tues Powerhour
Wed C* cycling 45 mins intervals(spinervals ride strong w 15m stretch
Thurs C *Run distance steady state
Fri Circuitmax
Sat C *run /walk distance stretches
Sun Off
Just some ideas for you of cycling your training, I'm sure after you read up on all the experst you will have a better idea of which route to take!
Let us know how you make out and I wish you lots of luck on your fitness journey!I'm soo excited for you! Have fun!
Cbelle:
I read the material Francine posted and I did not reach that conclusion. I think it would be fine to still weight train with S & H and PS series too, say alternating one month weight train for strength to build muscle mass, then another month train for endurance with CTX, PUB, MIS, PH etc.
Your leg muslces for running need strength and endurance to keep you going over the long haul and to help you pick up the pace for that triumphant finish. Remember though, that a high running mileage will naturally lean your muslces out, so you will not bulk, and training with heavy weights could help to offset the extreme leanness look that long distance runners acquire over time.
I also think one of the most important things about weight training for runners is that It can help strengthen tissues that running wears down and can help you stay away from injury, particularly around the knee joints.
Thanks for posting this question because I was wondering the same myself since I am getting back into running again after a 12 year, child-raising and career-building break. Good luck to you in your Marathon training!
Clare
I read the material Francine posted and I did not reach that conclusion. I think it would be fine to still weight train with S & H and PS series too, say alternating one month weight train for strength to build muscle mass, then another month train for endurance with CTX, PUB, MIS, PH etc.
Your leg muslces for running need strength and endurance to keep you going over the long haul and to help you pick up the pace for that triumphant finish. Remember though, that a high running mileage will naturally lean your muslces out, so you will not bulk, and training with heavy weights could help to offset the extreme leanness look that long distance runners acquire over time.
I also think one of the most important things about weight training for runners is that It can help strengthen tissues that running wears down and can help you stay away from injury, particularly around the knee joints.
Thanks for posting this question because I was wondering the same myself since I am getting back into running again after a 12 year, child-raising and career-building break. Good luck to you in your Marathon training!
Clare
Mckmain
Cathlete
I agree with Clare. For me, I have always been able to work my legs hard during marathon training, and yes to prevent injury which is a factor as we get older. Francine gave some very good tips and sites to check out. I think your legs will let you know if you have worked out to hard. Getting in the miles running is very important too. For my 1st marathon I did a 12 week training program. I picked 40 miles as my longest mileage week. Then I'd back down to 36 for a week and 32 for a week, then back to 40. I alternated the weeks depending on how my legs felt. Plus I did 3 20 mile runs for my long runs during that training. I have adjusted that concept the more marathons I ran. Plus added speed and interval work. One thing I was told was not to make any unrealistic goals for your first marathon. I didn't and had a great time! And yes...let us know how your training goes......Carole
...CaroleCbelle,
Clare clarified this for me well ;-)
Sorry for any confusion, I suggested for you 3(2 month) approaches for your marathon training!
The first being cycle one focusing on your First goal to fatblast w/ interval training & an endurance workout (all Cathe workouts as requested!
Cycle 1
Mon * C-Run walk jog interval (finish w/stretches)
Tues Powerhour
Wed C* cycling 45 mins intervals(spinervals ride strong w 15m stretch
Thurs C *Run distance steady state
Fri Circuitmax
Sat C *run /walk distance stretches
Sun Off
Cycle 2-define your goal for this phase (strength and muscle conditioning)
I recommended periodizing with any of Cathe's strength workouts PS for ex with your cardio of choice and do MIS once a week with it as your total body day!
Cycle 3 define your goal for the final phase!(lower bodyfat levels, maintain lean muscle , recruit new muscle fibers by training with weights once a day to keep you free from overuse anqd injury.
I suggested incorporating CTX one bodypart a day to maintain strength but lean out(or do upperlower body split training) and do your cardio training as required!
For cardio*,rowing,swimming, cycling or any cardio equipment that is stress free to your joints since you will be running!
Just some suggestions to show you how to define your goals and periodize your training in cycles to get you to your final phase of training! Hope you are enjoying your reading and are preparing mentally and physically for your challenge!
Train Smart and Eat Well!
Good luck!
Clare clarified this for me well ;-)
Sorry for any confusion, I suggested for you 3(2 month) approaches for your marathon training!
The first being cycle one focusing on your First goal to fatblast w/ interval training & an endurance workout (all Cathe workouts as requested!
Cycle 1
Mon * C-Run walk jog interval (finish w/stretches)
Tues Powerhour
Wed C* cycling 45 mins intervals(spinervals ride strong w 15m stretch
Thurs C *Run distance steady state
Fri Circuitmax
Sat C *run /walk distance stretches
Sun Off
Cycle 2-define your goal for this phase (strength and muscle conditioning)
I recommended periodizing with any of Cathe's strength workouts PS for ex with your cardio of choice and do MIS once a week with it as your total body day!
Cycle 3 define your goal for the final phase!(lower bodyfat levels, maintain lean muscle , recruit new muscle fibers by training with weights once a day to keep you free from overuse anqd injury.
I suggested incorporating CTX one bodypart a day to maintain strength but lean out(or do upperlower body split training) and do your cardio training as required!
For cardio*,rowing,swimming, cycling or any cardio equipment that is stress free to your joints since you will be running!
Just some suggestions to show you how to define your goals and periodize your training in cycles to get you to your final phase of training! Hope you are enjoying your reading and are preparing mentally and physically for your challenge!
Train Smart and Eat Well!
Good luck!