RunningAHEAD - Topic: Strength training and marathon success

Strength training and marathon success (Read 418 times)

mb197314	posted: 11/17/2008 at 10:38 PM
	How beneficial is strength training to my marathon success? Success = 3:30 - 3:45 Will peak at 55 mpw. Routes are rolling for the most part. Will not be doing a whole lot of intervals. Speedwork will be MP runs and tempos. I only ask this because my "life" schedule can get pretty hectic and I don't know how consistent I can be with the weights. Thanks.

Ennay view log Bif! Bam! Pow!	posted: 11/17/2008 at 11:01 PM
	depends are you overweight. do you have joint issues that indicate a stability issue? If so yes, otherwise you probably will be fine without.
	Beware the Pink Boxing Gloves of DOOM! "It's not enough to bash in heads, you've got to bash in minds" - Captain Hammer 2009 Goals New PR's in 5K 10K HM M I failed the 12 minute run in 11th grade...

MrPHinNJ view log Potato Grower	posted: 11/18/2008 at 3:27 AM
	Quote from mb197314 on 11/17/2008 at 10:38 PM: I only ask this because my "life" schedule can get pretty hectic and I don't know how consistent I can be with the weights. If available time to train is a factor then my amateur opinion says to skip the weights altogether, and just focus on getting the mileage in.
	The glass is half full.

John A view log	posted: 11/18/2008 at 1:38 PM modified: 11/18/2008 at 1:39 PM
	I think it all depend on what you are trying to accomplish. If your only, or your major concern is running then less weights and more running are going to be your key to greater success. Many runners look like chemistry flasks (long and skinny) which is cool...but some people want more strengh and overall body fitness...so if this your goal, then you need to be pumping more iron..... It sounds like your major goal is more mileage and running so if this is the case this is where you should concentrate your efforts. It all depends on what you want and how you want to look/feel. All fitness is good - its all about you....
	2009 GOALs -30 MPW (MINIMUM weekly mileage) -5K time of 23:59 or faster -5 Mile time of 42:59 or faster -Half Marathon - 1Hr 59mins or faster -Run Bay State Marathon (completion - no time goal) Favorite Running Quote: Champions are made when no one is watching.

Bugs34 view log Bugs	posted: 11/18/2008 at 3:38 PM
	I think it is better to run hills, hill bounding, etc... Last night I ran steps two at time. I think there are more benifits to this than strength training, but I'm no expert.
	Bugs

Greg Rowe

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A lost gladiator

posted: 11/18/2008 at 3:58 PM
modified: 11/18/2008 at 3:59 PM

I started weight training when I was about 13 years old and have been consistent with it ever since then (I'm 29 now). About three years ago I came down with a case of "running" and that hasn't gone away either.

Six or seven months ago I changed my weight training style. I used to lift heavy weight and take rather long rests between sets. I started timing myself. I limited myself to taking only 1 minute of rest between sets. This forced me to decrease the amount of weight I was using. This also made my weight workouts significantly faster.

I also increased my mileage pretty significantly. I changed from 25-35 MPW to 50-60 MPW during the peak of my marathon training. I found that I didn't have the energy to hit the weights 3-4 times per week. I dropped back to about 2-3 weight workouts per week.

My running results have been very good. I dropped my marathon PR from 3:51 to 3:29.

My weight training results have not been so good. I'm visually more defined but my strength has significantly decreased. I'm OK with that. Running is my priority right now.

I should also add that I never really did strength training with my legs. It's been almost exclusively upper body training.

AKTrail	posted: 11/18/2008 at 7:02 PM
	If you have any muscles weaknesses and especially muscle imbalances, targeted strength training can be really helpful in preventing injuries, thus enabling you to run more. I'd go with functional (one leg at a time in, opposition/diagonal - like running) and multi-directional moves - like running. If you are prepping for a hilly course and don't have hills, then targeted strength training can help. Even if you have hills, strength training can provide some supplemental strength to reduce some of the downhill pounding. Many people may not benefit; others may - depending upon one's training background and goals. Not that it matters, but in my case (61F with muscle imbalances), I needed strength training (physical therapy stuff) to get past some initial muscle imbalances, but followed that progression in a winter xt class and do lots of hills, but more so in summer than winter. At this point, I feel I'll make greater gains by doing more winter strength work when hillls might be icy. This is supplementary to running - most likely will do it while dinner's cooking when come in after short, easy run. This past spring when I started adding bigger hills back in my runs (after snow melt), I really wished I'd done more winter strength. But I run and do races on hilly trails. YMMV if training primarily for flat road races.
	"So many people get stuck in the routine of life that their dreams waste away. This is about living the dream." - Cave Dog