active network espn
Community: Exchange advice in the forums and read running commentary Resources: Personal running log, calculators, links and other tools for runners News: Running news from around the world Training: Articles and advice about fitness, race training and injury prevention Races/Results: Find upcoming races and past results Home: The Cool Running homepage
Cool Running homepage  Search Cool Running Community
Click to view blackstockc's profile Rookie 2 posts since
Apr 8, 2008

Apr 26, 2008 6:22 PM

Weight training and running.



Hi All,

I'm new here, thank you for this excellent resource.


I hope that I am posting this in the right place, I could not find a forum for weight trianing.

I am looking for guidance for a weight training program. I am already in decent shape. I have been training for a marathon for the past 2 months, but my upper body has started to waste away and I'd like to stop that. Also, I would like to have noticable results within 2 months (though I want to continue the program for more than 2 months).

I have access to a gymn 5 days out of the week. But I do enough running (25-30 miles a week and increasing) that I do not think that I will have the energy to weight train more than 2 or 3 times a week. Will this be enough? I have never seriously weight trained before so any help will be greatly appreciated.

Thank you for your time!

Click to view Jay Silvio's profile Community Moderator 1,774 posts since
Jul 9, 2007
1. Apr 26, 2008 7:54 PM in response to: blackstockc
Welcome to active.com!
I think it's great that you want to include strength training as part of your marathon preparation. Far too many distance runners neglect their upper body conditioning and that is a big mistake. Tired arms, shoulders, back, etc. lead to poor form at the end of longer races. The key is to participate in a routine that utilizes high repetitions of relatively low resistance. You want build endurance, not bulk. I like to do natural resistance exercises (ones that utilize your own body weight - push-ups, pull-ups, crunches, dips, etc.) because you can do them pretty much anywhere and anytime, but weights are fine if done properly. Here's what I do:
2 or 3x week - 3 sets pull-ups, 3 sets chin-ups, 3 sets dips, 3 sets leg raises
6x week - blocks of 3 sets push-ups, 3 sets crunches, and 3 sets bicycles done once in the morning and once in the afternoon/evening
I hope you find this useful. Let us know if you have any more questions.
Good luck and happy running!
Jay
Click to view Jay Silvio's profile Community Moderator 1,774 posts since
Jul 9, 2007
3. Apr 27, 2008 4:36 AM in response to: blackstockc
Here's a good article from Runner's World that describes some good core exercises:
http://www.runnersworld.com/article/0,7120,s6-238-263--11400-1-1-2,00.html

Here are some other ideas:
Spacing your hands at various distances while doing push-ups will work different muscle groups, as will elevating your feet.
You can do a modified version of dips using a stable chair.
There are some fairly cheap pull-up bars you can buy to hang in a doorway (or you can go to a local playground that has a bar set).

Happy running!
Jay