7 Replies
Last post:
Jan 24, 2008 11:52 AM by
Jimmysback
1 posts since
Jan 24, 2008
Jan 24, 2008 8:42 AM
Cross & Weight Training
Let me start off by saying I think the move to this site is lame. There must be 1,000,000 members on here with a display name deriving from 'bryan'.
Anyhow...A couple of questions...
First, I play a lot of tennis. On average, about 3 nights a week, often times up to 3 hours a session. With a league match on Sunday (long run day) my legs are usually pretty shot with the mileage I spend on the court and on the pavement over the course of a week.
QUESTION 1: Can I continue to play tennis AND train for this marathon without hurting myself or my chances of even making it to race day? If so, how should I go about it?
Second, I love my time in the gym and weight training in general. I really enjoy training my legs and core specifically. I'm sure I won't be able to continue with my typical legs routine, so I'm looking for something that will keep my strength up and won't hurt my marathon training.
QUESTION 2: Does someone know of a suggested legs weight workout routine for runners that wouldn't compromise my results or inhibit over-training?
Thanks,
B
2,160 posts since
Nov 19, 2007
Re: Cross & Weight Training
Well your not going to like the answer. But tennis is a BAD cross training exercise and lends itself to injury. They say to stay away from sports like tennis and basketball. Even soccer to a degree, because of the side to side motion. It leads to more injuries in a runner. But every person is different. It's just not recommended.
Yes, you can continue to weight train throughout marathon training. Tons of people actually recommend it. I do it. I have heard plenty of people suggest staying away from leg and core workouts a day or two before the LONG run. But generally you can do a weight circuit and then hit the treadmill or start running and burn excess fat more quickly. If you reverse the order, you will burn your glycogen running and have trouble pushing the weights.  Hope that helped.
507 posts since
Jan 19, 2008
Re: Cross & Weight Training
My recommendation would be to slide your long day to a diifferent day of the week. What is the priority then mesh the other up to fit in where you can. Weight training can be done. I do core strengthening twice a week and legs once a week. I generally do legs on a slow recovery day and lift 12-15 reps of light weight. Remember getting big is not the goal but rather strength. When lifting legs I do individual leg workouts to help with balance and stability. Tennis and the other sports are really not recommended for cross training for the begiiner runner but if it is something you have been doing for a while then continue and running will help strengthen the joints. I played soccer for 12 years and basketball, raquetball and flag football in intramural leagues and as pickup games. Just be careful not to over do it and cause yourself an injury.
Jimmy
878 posts since
Dec 14, 2007
Re: Cross & Weight Training
Hi Bryan! I've only run one marathon, but I think you'd need to make the marathon training your first priority, and work the tennis in around it. If it were me I'd try maybe running 3 days, playing tennis 2 days, weight training 1 day, and resting one day. Or running 3 days, tennis 3 days (but maybe not as much tennis as usual), resting 1 day. Or some other variant. You could play around with it for a while and see how it goes.
2,992 posts since
Jan 18, 2008
Re: Cross & Weight Training
I agree with Jimmy's advice. Try to move your long run to a day when you're not playing serious tennis. Strength training is OK but you may want to do a little less legs and a little more upper body. I think the risk most people cite with tennis as "cross-training' is injury due to the different movements on the court. But I wouldn't exactly consider it cross-training because you've been doing it so long at a relatively intense level. You may find the running helps your tennis game as I did the couple years I played soccer (at a very amateur level).
2,992 posts since
Jan 18, 2008
Re: Cross & Weight Training
Let me add that you might look into the Furman Institute marathon training program (FIRST), which only has three running days per week. There are two programs, one for beginners (FIRST to the Start) and one more advanced (FIRST to the Finish).
http://www.furman.edu/first/fmtp.htm
2,064 posts since
Aug 21, 2007
6.
Jan 24, 2008 10:58 AM
in response to: lenzlaw
Re: Cross & Weight Training
Speaking from experience, Galloway's plans are much simpler and easier than Furman and still get you to the finish line with no problems, assuming that's your only goal.
507 posts since
Jan 19, 2008
7.
Jan 24, 2008 11:52 AM
in response to: lenzlaw
Re: Cross & Weight Training
I agree with Jimmy's advice. Try to move your long run to a day when you're not playing serious tennis. Strength training is OK but you may want to do a little less legs and a little more upper body. I think the risk most people cite with tennis as "cross-training' is injury due to the different movements on the court. But I wouldn't exactly consider it cross-training because you've been doing it so long at a relatively intense level. You may find the running helps your tennis game as I did the couple years I played soccer (at a very amateur level).
Not only do I have 2 stars but I also got cuddos from Len. I rock today.
Jimmy
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