Lifting during Half Marathon training

MrsSchimmy

Let me start by saying that I am a runner. I am also a lifter of really heavy things.

This being said, I am just past halfway point in my training towards my first half marathon. I've done more 5Ks than I can count and enough 10Ks that they don't seem to be all that long anymore. But I do love to lift. Since it is race season, I have increased my running drastically and don't lift nearly as much or nearly as often as I do during off season.

My question is to any runners who lift:
What is your weekly lifting routine when running 30-40 miles per week?

On days I run longer than 40 minutes (~2 times a week), I do not lift. I also don't have time to be in the gym longer than an hour and a half. I want to lift with my maintenance runs but because I like to lift REALLY heavy, I find I am either rushing through my sets or don't complete all the exercises I would like.

Comments? Suggestions? What works for you?

prium01

Hi!!

I have done 5Ks and 8Ks on treadmill. I consider myself a runner. I am also lifting heavy. Mostly I lift thrice a week and longer runs twice a week. I don't lift on my longer run days. On lifting days I have short interval training either on Elliptical or Treadmill.

Hope this helps.

Thanks
Prium.

cmselby83

Hi!

I am on my 5th marathon and run about your volume. I am also a personal trainer for 7 years. I wouldn't recommend lifting legs heavy more than once a week. At that training load, you are already taxing your legs a lot. I would say upper body twice. During training, focus on running and maintenance of strength, rather than building. Lower body weight lifting routines are just taking away from your running gains!

Carrie

erockem

I lift 3x a week unless I have a running event on the same day and then move the lift to the day before.

I run 20-30 miles a week on 'off weeks' and 30-40 on 'training weeks', bike another 50-75, swim 1-2, and lift 3x a week @ 1.5 hrs each to failure.

I only taper my running miles prior to an event.

MrsSchimmy

Hi!!

I have done 5Ks and 8Ks on treadmill. I consider myself a runner. I am also lifting heavy. Mostly I lift thrice a week and longer runs twice a week. I don't lift on my longer run days. On lifting days I have short interval training either on Elliptical or Treadmill.

Hope this helps.

Thanks
Prium.

So we have a similar routine, except I don't have "lifting days" anymore because it is secondary to my running. I would LOVE to lift 3 times a week again but I know that I don't have the time to do that with training for my race

Hi!

I am on my 5th marathon and run about your volume. I am also a personal trainer for 7 years. I wouldn't recommend lifting legs heavy more than once a week. At that training load, you are already taxing your legs a lot. I would say upper body twice. During training, focus on running and maintenance of strength, rather than building. Lower body weight lifting routines are just taking away from your running gains!

Carrie

I have taken my leg days down a couple notches while training for my half. As much as that pains me because I LOVE leg day, I know I'm not looking for strength gains right now. Currently I try to do some sort of upper body lifting with my shorter/maintenance runs but I guess I need to give in to the fact that I need to focus on maintaining muscle and not building.

Lowering my weights feels like I'm half-*kitten* lifting (because who DOESN'T like to feel like a bad *kitten* chick lifting with the guys?!). But what you say makes perfect sense. Thank you.

I lift 3x a week unless I have a running event on the same day and then move the lift to the day before.

I run 20-30 miles a week on 'off weeks' and 30-40 on 'training weeks', bike another 50-75, swim 1-2, and lift 3x a week @ 1.5 hrs each to failure.

I only taper my running miles prior to an event.

How do you lift the day before a race?! I have to make sure I get a lift in 3 days before a race or I need loads of time to warm up muscles because they are so sore.
What do you consider "off weeks" and "training weeks"? All my weeks are training weeks leading up to my half. I'm assuming you do tri's? I don't bike or swim (land, please!) except for the occasional cross-training day that I will get into a spin class if I'm not feeling the elliptical.

I, of course, also taper my mileage prior to an event...

erockem

I lift 3x a week unless I have a running event on the same day and then move the lift to the day before.

I run 20-30 miles a week on 'off weeks' and 30-40 on 'training weeks', bike another 50-75, swim 1-2, and lift 3x a week @ 1.5 hrs each to failure.

I only taper my running miles prior to an event.

How do you lift the day before a race?! I have to make sure I get a lift in 3 days before a race or I need loads of time to warm up muscles because they are so sore.

Targeted lifting, races are usually on the weekends. My Saturdays are chest, biceps, core. No legs (that's Thursdays).

What do you consider "off weeks" and "training weeks"? All my weeks are training weeks leading up to my half.

Every other week is a long run on Sunday, a training run 13-23 miles depending on the rotation. Training Week.
The opposite week, the Sunday run is shorter 6-13 miles depending on the rotation. Off Week.
Mid week runs are always 4-5 miles with a 2 mile walk on Fridays.

I'm assuming you do tri's? I don't bike or swim (land, please!) except for the occasional cross-training day that I will get into a spin class if I'm not feeling the elliptical.

I, of course, also taper my mileage prior to an event...

Tri's are on the agenda. Half-Iron was the goal this summer until I blew out a tendon in my knee in April. And could only put in 25 miles over the course of 8 weeks. 95% recovered now and making sure I'm healthy for my Half in September and Full 2 weeks later.

ThickMcRunFast

Generally if I am doing high mileage (40+), the lifting takes a back seat. Its difficult to do both progressive lifting and progressive running without overtraining, injury, or burnout. During marathon training I will back off to 2 days a week, and then I only do what I call 'maintenance'. If I'm in the 50s, 60s, or 70s I do bodyweight only. Then again, running and running goals are my main focus. If you aren't going for a specific PR or something, I'm sure you could lift more.

MrsSchimmy

I lift 3x a week unless I have a running event on the same day and then move the lift to the day before.

I run 20-30 miles a week on 'off weeks' and 30-40 on 'training weeks', bike another 50-75, swim 1-2, and lift 3x a week @ 1.5 hrs each to failure.

I only taper my running miles prior to an event.

How do you lift the day before a race?! I have to make sure I get a lift in 3 days before a race or I need loads of time to warm up muscles because they are so sore.

Targeted lifting, races are usually on the weekends. My Saturdays are chest, biceps, core. No legs (that's Thursdays).

What do you consider "off weeks" and "training weeks"? All my weeks are training weeks leading up to my half.

Every other week is a long run on Sunday, a training run 13-23 miles depending on the rotation. Training Week.
The opposite week, the Sunday run is shorter 6-13 miles depending on the rotation. Off Week.
Mid week runs are always 4-5 miles with a 2 mile walk on Fridays.

I'm assuming you do tri's? I don't bike or swim (land, please!) except for the occasional cross-training day that I will get into a spin class if I'm not feeling the elliptical.

I, of course, also taper my mileage prior to an event...

Tri's are on the agenda. Half-Iron was the goal this summer until I blew out a tendon in my knee in April. And could only put in 25 miles over the course of 8 weeks. 95% recovered now and making sure I'm healthy for my Half in September and Full 2 weeks later.

I see much more clearly now. Thank you for comments. I wish you complete recovery very soon!!

Generally if I am doing high mileage (40+), the lifting takes a back seat. Its difficult to do both progressive lifting and progressive running without overtraining, injury, or burnout. During marathon training I will back off to 2 days a week, and then I only do what I call 'maintenance'. If I'm in the 50s, 60s, or 70s I do bodyweight only. Then again, running and running goals are my main focus. If you aren't going for a specific PR or something, I'm sure you could lift more.

I have come to the realization that I cannot lift as heavy as I do during the colder months while training for my races. I guess I am just stubborn and wanting to at least maintain the weights I hit now but realistically, that is not happening. It gets intense when I lift. When you train for your marathons, how long do you devote to lifting on the days you lift? I have to lift on days I have my shorter/maintenance runs which is getting difficult. I guess I need to rely on supersets and lighter weights

ThickMcRunFast

Generally if I am doing high mileage (40+), the lifting takes a back seat. Its difficult to do both progressive lifting and progressive running without overtraining, injury, or burnout. During marathon training I will back off to 2 days a week, and then I only do what I call 'maintenance'. If I'm in the 50s, 60s, or 70s I do bodyweight only. Then again, running and running goals are my main focus. If you aren't going for a specific PR or something, I'm sure you could lift more.

I have come to the realization that I cannot lift as heavy as I do during the colder months while training for my races. I guess I am just stubborn and wanting to at least maintain the weights I hit now but realistically, that is not happening. It gets intense when I lift. When you train for your marathons, how long do you devote to lifting on the days you lift? I have to lift on days I have my shorter/maintenance runs which is getting difficult. I guess I need to rely on supersets and lighter weights

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I haven't really timed it, but I would guess between 30-45 minutes. Right now I'm ramping up mileage, so I do full body training, something like 2 or 3 times through planks (normal and side), pushups (10x each - I suck at pushups), pullups (3, again, sad at that), 15x light OHP (bar only), 10x squats (bar only) 15x each leg step ups with a sandbag, glute bridges, and tricep dips. I do try to put in sets on days when I only have, say, a 4 mile run. I like keeping one day devoted entirely to rest. I try not to lift before long run days or before speed workouts. It has taken a bit of time to get the schedule down, and honestly I'm still messing with it a bit.

MrsSchimmy

Generally if I am doing high mileage (40+), the lifting takes a back seat. Its difficult to do both progressive lifting and progressive running without overtraining, injury, or burnout. During marathon training I will back off to 2 days a week, and then I only do what I call 'maintenance'. If I'm in the 50s, 60s, or 70s I do bodyweight only. Then again, running and running goals are my main focus. If you aren't going for a specific PR or something, I'm sure you could lift more.

I have come to the realization that I cannot lift as heavy as I do during the colder months while training for my races. I guess I am just stubborn and wanting to at least maintain the weights I hit now but realistically, that is not happening. It gets intense when I lift. When you train for your marathons, how long do you devote to lifting on the days you lift? I have to lift on days I have my shorter/maintenance runs which is getting difficult. I guess I need to rely on supersets and lighter weights

I haven't really timed it, but I would guess between 30-45 minutes. Right now I'm ramping up mileage, so I do full body training, something like 2 or 3 times through planks (normal and side), pushups (10x each - I suck at pushups), pullups (3, again, sad at that), 15x light OHP (bar only), 10x squats (bar only) 15x each leg step ups with a sandbag, glute bridges, and tricep dips. I do try to put in sets on days when I only have, say, a 4 mile run. I like keeping one day devoted entirely to rest. I try not to lift before long run days or before speed workouts. It has taken a bit of time to get the schedule down, and honestly I'm still messing with it a bit.

That sounds completely doable, from my POV. I really feel as though I am trying to combine 2 completely opposite mindsets. From all the advice I am getting from more experienced runners (I'm still an amateur, I feel. I've only been running competitively for 2 years), I need to let go of my "Beast Mode" mentality when lifting during race season. I think that is what is holding me back. Thank you for letting me glimpse into your routine. I'm trying to find my own flow and your input helps greatly.

IGbnat24

When I'm in training for a specific race, two to three months out, I switch my routine to MWF upper body lift, Tuesday is running stairs at our stadium, and Thursday is a Prowler (weight sled) workout. I like it because I'm still working legs, but in a more functional way. Long runs are Saturdays.

MrsSchimmy

When I'm in training for a specific race, two to three months out, I switch my routine to MWF upper body lift, Tuesday is running stairs at our stadium, and Thursday is a Prowler (weight sled) workout. I like it because I'm still working legs, but in a more functional way. Long runs are Saturdays.

And this is in addiction to running, correct? How long are you training in addition to running?

IGbnat24

Yes. I still run--my dogs wouldn't have it any other way! T/Th/F/Sun I put in 2-3 easy miles. MW is 4-6, usually in the way of 2 mile or 400 meter repeats. I rarely put in more than 25 miles/week for a half. I lift heavy and finish my races around the 1:45 mark, which is what I'm happy with. I focus on quality over quantity and see no reason to put in more mileage.

MrsSchimmy

Yes. I still run--my dogs wouldn't have it any other way! T/Th/F/Sun I put in 2-3 easy miles. MW is 4-6, usually in the way of 2 mile or 400 meter repeats. I rarely put in more than 25 miles/week for a half. I lift heavy and finish my races around the 1:45 mark, which is what I'm happy with. I focus on quality over quantity and see no reason to put in more mileage.

I think the more experienced I become in running halfs, I won't feel the need to run so many miles per week. This half is my first and my test to see how I like the distance. Thank you for your input. It really helps me in building my own routines!

badgeratheart

Thank you, OP, for asking this question. I have been struggling with the exact same thing! Lifting has absolutely taken a back seat to running as I train for my second half marathon. I have a finite amount of time I can exercise on any given day and something had to give as I increased my mileage.

Thanks everyone else for the responses. Super helpful!

MCinSoCal

I'm currently in training for my 1st half-marathon, doing 2 recovery/easy runs per week, one long run, 2 cross-training days and 2 rest days where we do light activities only such as stretching , yoga or something similar.

Right now I'm at about 20 miles a week, but slowly increasing in distance and my time is slowly improving as well.
I think the advice about taking it easy on leg training is sound because you're already working this legs pretty hard and they need rest and recovery time so you're not so high risk for injuries.
It would suck to train so hard and then have to sit out because you over-trained.

So I like the advice above about focusing on maintenance for upper body on your lift days, it makes sense and once your marathon is run you can taper down your mileage and get back to lifting heavy things :-)

Sam_I_Am77

I would suggest strength training twice per week and really focus on the basics

Day 1: Squat & Bench Press
- Box Jumps (10 reps after warm-up & prior to squatting, helps activate your CNS and plyometrics actually have tremendous carryover into speed and acceleration)
- Chin-ups / Lat Pulldowns
- Ab work

Day 2: Deadlift / Standing Shoulder Press **If you don't like deadlifting just squat again but lower the weight and shoot for 3 sets of 5-8 reps.
Box Jumps
- Chin-ups / Lat Pulldowns
- Ab work

Edit: Stop strength training 1 to 2 weeks prior to an event.

MrsSchimmy

Thank you, OP, for asking this question. I have been struggling with the exact same thing! Lifting has absolutely taken a back seat to running as I train for my second half marathon. I have a finite amount of time I can exercise on any given day and something had to give as I increased my mileage.

Thanks everyone else for the responses. Super helpful!

Glad I could help someone else, too!! I hope we both find a good routine!

I'm currently in training for my 1st half-marathon, doing 2 recovery/easy runs per week, one long run, 2 cross-training days and 2 rest days where we do light activities only such as stretching , yoga or something similar.

Right now I'm at about 20 miles a week, but slowly increasing in distance and my time is slowly improving as well.
I think the advice about taking it easy on leg training is sound because you're already working this legs pretty hard and they need rest and recovery time so you're not so high risk for injuries.
It would suck to train so hard and then have to sit out because you over-trained.

So I like the advice above about focusing on maintenance for upper body on your lift days, it makes sense and once your marathon is run you can taper down your mileage and get back to lifting heavy things :-)

Lowering my weights is definitely the advice I will put into practice first. It's definitely hard since leg day is my favorite but you are correct that I don't want to overtrain. All my runs are in preparation for that race and I'd be so mad at myself if I wasn't able to run or not give it my best due to an injury.
I just have to keep reminding myself it is race season and bulk season will be upon us soon

I would suggest strength training twice per week and really focus on the basics

Day 1: Squat & Bench Press
- Box Jumps (10 reps after warm-up & prior to squatting, helps activate your CNS and plyometrics actually have tremendous carryover into speed and acceleration)
- Chin-ups / Lat Pulldowns
- Ab work

Day 2: Deadlift / Standing Shoulder Press **If you don't like deadlifting just squat again but lower the weight and shoot for 3 sets of 5-8 reps.
Box Jumps
- Chin-ups / Lat Pulldowns
- Ab work

Edit: Stop strength training 1 to 2 weeks prior to an event.

Lifting twice a week is the general advice that I am getting. I like how you broke down the 2 days. Thank you for that. With limited time, these are routines that I can add to my maintenance runs and not be rushed for time. THANK YOU!!

Sam_I_Am77

Lifting twice a week is the general advice that I am getting. I like how you broke down the 2 days. Thank you for that. With limited time, these are routines that I can add to my maintenance runs and not be rushed for time. THANK YOU!!

Through school I've had to do some research on training endurance athletes. The research general recommends 2-times per week and then tapering off close to competition date. Really, the whole purpose of this training would be to increase your strength to improve Ground-Force-Contact (GFC) which will make you faster and help you when dealing with inclines, without diminishing your run training. Practicing and training for one's sport is always the most important component.

kjm3579

I'm currently doing half training on Tues/Thurs/Sat/Sun and StrongLifts 5x5 on Mon/Wed/Fri -- so far I have not run into a problem with muscles being too tired from one routine to do the other and I believe that the alternating routines is helping my overall fitness. However, the level of running is just now starting to increase so I will see how it all ends up.

AggieCass09

Hello there! I've tapered back my mileage some due to my pregnancy, but now and even while I was doing 30-40 miles a week of running I generally lift 4-5 times (crossfit) a week and run 4 times a week. My only scheduling parameters were: always rest the day before a race/long run day. When lifting, I do total body movements rather than leg day and arm day so that I am universally sore all over, running several miles after a lifting day always helped to loosen things up. Oh, I ALWAYS do abs (planks, sit ups, hollow rocks, and superman) since I found that core stability helped with running tremendously.

Besides scheduling all of this running and lifting, make sure you schedule complete rest days--NO running OR lifting and maybe just light walking or yoga but nothing that really gets your heart rate up too high. You get stronger on the day (or days) that your body is totally recovering more so than on the days you lift. Recovery is SO important, and many people get so caught up in training that they forget to rest. Sleeping sufficiently at night is important for the same reason. Experts say normal people need at least 7-8 hours of sleep each night, but athletes need more.

Good luck!

vinniesooner

I like this...thank you. I've been struggling with the balance...

I would suggest strength training twice per week and really focus on the basics

Day 1: Squat & Bench Press
- Box Jumps (10 reps after warm-up & prior to squatting, helps activate your CNS and plyometrics actually have tremendous carryover into speed and acceleration)
- Chin-ups / Lat Pulldowns
- Ab work

Day 2: Deadlift / Standing Shoulder Press **If you don't like deadlifting just squat again but lower the weight and shoot for 3 sets of 5-8 reps.
Box Jumps
- Chin-ups / Lat Pulldowns
- Ab work

Edit: Stop strength training 1 to 2 weeks prior to an event.

MrsSchimmy

Through school I've had to do some research on training endurance athletes. The research general recommends 2-times per week and then tapering off close to competition date. Really, the whole purpose of this training would be to increase your strength to improve Ground-Force-Contact (GFC) which will make you faster and help you when dealing with inclines, without diminishing your run training. Practicing and training for one's sport is always the most important component.

That makes complete sense. It also explains WHY I run better since I have started lifting. Thank you!

Hello there! I've tapered back my mileage some due to my pregnancy, but now and even while I was doing 30-40 miles a week of running I generally lift 4-5 times (crossfit) a week and run 4 times a week. My only scheduling parameters were: always rest the day before a race/long run day. When lifting, I do total body movements rather than leg day and arm day so that I am universally sore all over, running several miles after a lifting day always helped to loosen things up. Oh, I ALWAYS do abs (planks, sit ups, hollow rocks, and superman) since I found that core stability helped with running tremendously.

Besides scheduling all of this running and lifting, make sure you schedule complete rest days--NO running OR lifting and maybe just light walking or yoga but nothing that really gets your heart rate up too high. You get stronger on the day (or days) that your body is totally recovering more so than on the days you lift. Recovery is SO important, and many people get so caught up in training that they forget to rest. Sleeping sufficiently at night is important for the same reason. Experts say normal people need at least 7-8 hours of sleep each night, but athletes need more.

Good luck!

There is NO WAY I could fit in 4 days of lifting with my running, work, and kids' schedules to factor in. I do have my complete rest day the day before my long runs. I found out about 6 months ago what overtraining can do. So, even though I don't like to have a complete rest day, I take one and keep my mind occupied so I don't go to the gym out of pure habit. As far as sleep, yeah... I'm still working on that one. Unfortunately, I don't get as much as I should but I do what I can. Thank you for your input!

I like this...thank you. I've been struggling with the balance...

I like not being the only one!

Sam_I_Am77

Hello there! I've tapered back my mileage some due to my pregnancy, but now and even while I was doing 30-40 miles a week of running I generally lift 4-5 times (crossfit) a week and run 4 times a week. My only scheduling parameters were: always rest the day before a race/long run day. When lifting, I do total body movements rather than leg day and arm day so that I am universally sore all over, running several miles after a lifting day always helped to loosen things up. Oh, I ALWAYS do abs (planks, sit ups, hollow rocks, and superman) since I found that core stability helped with running tremendously.

Besides scheduling all of this running and lifting, make sure you schedule complete rest days--NO running OR lifting and maybe just light walking or yoga but nothing that really gets your heart rate up too high. You get stronger on the day (or days) that your body is totally recovering more so than on the days you lift. Recovery is SO important, and many people get so caught up in training that they forget to rest. Sleeping sufficiently at night is important for the same reason. Experts say normal people need at least 7-8 hours of sleep each night, but athletes need more.

Good luck!

You're very fortunate that you're probably in that 5% to 10% of people that can manage a workload like that. That's not the norm, especially not for the average person. How long have you maintained that schedule (prior to pregnancy)?