Advice needed: ST w/ 1/2 Training?

enchantedeskape

I know it is important to strength train. A stronger body performs better.

How do you all get your strength training in with your running training? For ex, I'm doing Hal H.'s Novice 2 1/2 M. training program.

It has rest on Monday & Friday, Regular runs on Tues, Wed, Thurs, Long runs on Sat and Cross training on Sun.

Any recommendations for which days I should throw in some strength training? I don't want to over train my body, but I also don't want to under train it.

*Confuzzled*

Argh!

SweatpantsRebellion

I'm also struggling with this. This was my first week. I did strength on Monday and I'm going to *try* to add Pilates in today with my run. I don't know if I'll be able to since time is a very hot commodity for me. I have decided that I'm not going to push strength too much. I don't want it to impact my 1/2 training. Once my half is done (end of Sept) I'm going to continue with a good maintenance running schedule and then push on the strength through the winter so that I can be ready for an obstacle 5k next year. So I guess to answer, I too feel like strength is important and I also struggle with fitting it in. At this point the running training for my half is going to be the priority though.

Oh...and if you're looking for a program I found this awesome strength training program online that was written by a sports physician triathlete. It's tough!!! Think squats, lunges, burpees, push-ups, etc...It's something that you could incorporate into homeschooling your son. I think the moves would be very child friendly. There's parts where you use small dumbbells. I didn't do the dumbbells because I don't have any and I just wanted to start with getting proper form and working up the rep. numbers first (my # of reps are not at the recommended # yet - I'm building slowly).

http://www.runnersworld.com/article/0,7120,s6-238-263-266-14177-0,00.html

If you scroll down in the comments there's a commenter who has typed up the workout. You might already have a different workout in mind, but just wanted to mention this in case you didn't.

enchantedeskape

Hmm, interesting! I have been doing this one "pyramid" workout for my legs:

20 Squats
30 Lunges
40 Toe touches (head forward, legs straight, bend down & touch your toes)
50 Second wall sit!! (sit up against a wall, legs at 90 degrees and hold it!)
100 Seconds jumping jacks
50 Second wall sit!!
40 Toe touches
30 Lunges
20 Squats

And then I've been doing push ups, tricep dips, bicep curls and ab work. I'm not consistent enough, though. I need to get a schedule going so I can be more consistent with it.

987Runner

For the first time in all the years I've ran off and on, I started a boot camp once a week and also did a home weight workout once a week. And for the first time, I've had no injuries, no knee problems, just a mild hip pain after 10+ miles. Anyway, the strengthing has helped me tremendously. It's really important for runners to have a strong core for better posture too.

You should consider a local work out class or a strength training video at home. I liked 30 day shred. Even though you're not doing it every day, it's still great for you!

enchantedeskape

I guess on some of my shorter mile days, I can also add in my strength training. Even if I just get a couple of days in each week, I'm getting something in. Maybe on 2 short days and my cross training day?

SweatpantsRebellion

I guess on some of my shorter mile days, I can also add in my strength training. Even if I just get a couple of days in each week, I'm getting something in. Maybe on 2 short days and my cross training day?

Sounds like you have a plan. Let us know how it goes!

♥xenawarriorprincess♥

Hmm, interesting! I have been doing this one "pyramid" workout for my legs:

20 Squats
30 Lunges
40 Toe touches (head forward, legs straight, bend down & touch your toes)
50 Second wall sit!! (sit up against a wall, legs at 90 degrees and hold it!)
100 Seconds jumping jacks
50 Second wall sit!!
40 Toe touches
30 Lunges
20 Squats

And then I've been doing push ups, tricep dips, bicep curls and ab work. I'm not consistent enough, though. I need to get a schedule going so I can be more consistent with it.

Great workout...I would also add planks and hip bridges to that list!