Jul
2
Building Strength for the Marathon
Photo by www.localfitness.com.au
In a previous post describing training plans to prepare for the 2010 Akron Marathon, I mentioned that strength training was going to play a bigger role in the preparations. I have been asked by several (okay, two) other runners to describe the strength training that I use.
First, there are a couple of grounding principles of strength training for the marathon runner. The goal is not to build muscle, at least outside of the legs and possibly core (which are subject to minimal muscle mass gains anyway). The goal is to build some strength to help maintain your form late in the race, keeping your running efficient as you begin to fatigue. Additionally, the mental benefits from strength training may well outweigh the physical gains – if you believe that strength training will help you, then it will, and you will feel increased confidence in your performance. If you don’t believe strength training will help you, then don’t spend your time on it.
With a schedule that may already be packed with intervals, tempos, hills, pace runs, and long runs, the last thing you want to do is add another workout that you dread. Thus, the workout must be enjoyable, something you look forward to as a break in routine. Let’s face it, even if you happen to have a facility at work, it is still a hassle to make it to the gym, and thus very easy to make excuses not to.
Finally, you don’t want the strength training to negatively impact the quality of your workouts. With the dense schedule described above, you don’t want to have an interval session, for example, suffer because you are stiff from strength training. Strength training should supplement, not displace, your road, track, or trail work.
When you combine those factors, you come up with the need to keep your workouts below a pain threshold. Thus, the theme becomes decent reps at a manageable weight. In no way should you push yourself to the point of fatigue, except perhaps on your core (abdomen and back) strengthening exercises, as core strength is even more helpful for running and it is difficult to get “sore” from such work (I’ll post a future note on dedicate core strengthening exercises that can be done without a gym). Leg workouts can be pushed a little bit too, but one needs to be careful to avoid residual stiffness that may increase the tendency for injury, especially in the hamstrings.
My workout consists of eight stations. I don’t really track the weight I use each time (though I tend to remember it); I just choose a weight that feels very manageable, but barely so. I always follow the same order, largely so I remember the exercises. Every exercise (except sit-ups) is done with 2 sets of 12 reps; I tend to ramp-up the number of sit-ups over time (currently at 2 sets of 30).
- Chest press (bench, vertical, inclined – really doesn’t matter)
- Curls (preacher, straight biceps – whichever)
- Lat pulldown
- Sit-ups
- Lower back extensions
- Leg extensions
- Leg curls (sitting, laying, jumping up and down – OK, just seeing if you were paying attention – again, be careful on these)
- Calf raises
The entire circuit can be done in 25 minutes if you keep moving; you shouldn’t need much recovery if you keep the weights manageable. I usually warm up with a 4 mile run; when done in the predawn at the local recreation center (which opens at 5:30), I do a 4.5+ mile roundabout loop to get there, followed by a 2.4 mile direct route home.
Do I see any results yet? It is hard to say, but mentally I feel tougher, fitter, and more capable of finding reserves late on a long run. I have been better able to finish off my runs with a pickup, especially on long runs where I try to make the last quarter of the distance faster.
What is your experience with strength training? Does anyone have any advice to add on setting up, maintaining, or realizing benefits from a routine?
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