Marathon with Strength Training

annie24342

I started my fitness journey as a (slow) runner, eventually working up to a half marathon. I've since transitioned to doing Spartan races, training calisthenics at the gym twice a week, heavy lifting at the gym once a week, and a mixture of hiking and running (4-7 miles) on the other days. I'd like to start a new challenge of training for a marathon, but I really want to keep taking the time to build strength in the gym at least 3 days a week. Is there a routine out there the allows time for both? I work very early in the morning until afternoon, so it's hard to time find for all.

SchweddyGirl

It's do able, but make sure you are taking your entire rest day (whatever day you decide to make it) and allow your body to recover. There are all kinds of marathon plans out there. I would look around and see what would work for your current schedule. As far as strength, I would focus on modifying your routine into something that will help with running....at least for this training cycle. There are a lot of articles on Runner's World and Competitor (I prefer this one) about incorporating strength into a marathon training cycle.

http://running.competitor.com/
https://www.runnersworld.com/

TavistockToad

Its doable, though i would suggest 2 x a week full body so you have enough running and cross training time.

jtnkkm

That sounds intense, good luck if you take it up

Bluepegasus

I used to run three days a week and strength train 3 days a week, but when I was training for my marathon I increased the runs to four times a week, which meant I had to drop a strength training day. Marathon training towards the end in particular, when the miles increase, really takes it out of you. You need the day after long run day to be a complete rest day to recover.

jjpptt2

TavistockToad wrote: »

Its doable, though i would suggest 2 x a week full body so you have enough running and cross training time.

This was going to be my suggestion as well, especially regarding lower body work. You'll be putting a lot of miles on your legs as you get further along with your training... be cognizant of that as you plan your lifting.

Also, while you didn't ask about it specifically, make sure your nutrition, intake and recovery are reasonable for your training load.

rybo

Yes it can be done. Keep the lifting part heavy and do the bare minimum movements. Don't get crazy on volume. Keep your runs on the easier side too, especially your long run. Slow the pace. If schedule dictates, don't be afraid to do both in one day. A lifting session followed by an easy run. Or a morning run and lift in the evening. I'd also suggest not trying to lose weight during this process, or at least not at any significant deficit. Get plenty of sleep and recovery time.

deannalfisher

i do 3x a week - using a muscle and strength workout that pairs well with triathlon/marathon training - it only takes 20-30 min to do, so i can easily do it in the morning and then pair with an easy bike ride or run at night

lporter229

rybo wrote: »

Yes it can be done. Keep the lifting part heavy and do the bare minimum movements. Don't get crazy on volume. Keep your runs on the easier side too, especially your long run. Slow the pace. If schedule dictates, don't be afraid to do both in one day. A lifting session followed by an easy run. Or a morning run and lift in the evening. I'd also suggest not trying to lose weight during this process, or at least not at any significant deficit. Get plenty of sleep and recovery time.

I agree with doubling up your lifting and running. I find that I benefit more from a complete rest day or a really easy run day than trying to do the strength training on my easy/rest days. Also be aware of the physical demand that all of those miles puts on your legs. You may need to adjust your strength training accordingly. When I am in marathon training, I usually limit my strength training to body weight or light dumbbells. The most important thing is marathon training is rest and recovery.

cwolfman13

I do endurance cycling and my wife is a distance runner...we also both strength train, but we do so seasonally.

During the riding season I typically hit the weight room 2x per week with a full body program, but I bring that down to 1x per week when I'm actually focusing on training for an event, as my focus is on the event and putting my best foot forward for that event. I only do 1/2 centuries these days, so with my normal riding volume taken into consideration, I can jump into a 6-8 week training program no problem and then just go back to my normal riding afterwards.

I typically spend the off season (winter) hitting the weight room harder. As of now, I'm planning on a state power lifting meet in March, so my focus in the cycling off season will be power lifting with some riding here and there to maintain a cardiovascular base.

IDK...I'm all about seasonal training and focusing on something rather than trying to do everything at once. While it is doable, it will be a high volume of training. Once upon a time I was doing starting strength and training for a sprint triathlon at the same time...my body didn't handle it well and I ended up injured 2 weeks before my sprint...all that training and I didn't get to do it...I would have been much better off focusing on the sprint and supplementing that with a more moderate approach in the weight room. I was seriously lacking recovery time and getting sick a lot and then like I said...nasty injury that kept me from doing much of anything for a couple of months.

If you do it, make sure you're eating for it...