Advice on adding weights to running regimen

nefbaker

I've gone from being a couch-lounger to regularly competing in 5 and 10Ks and completing two half marathons in the past year and a half. I run four to five times a week and still have about 30 lbs I want to lose, but at this point I'm not concerned about the weight loss - it'll come with the running.
However, my next goal is a half marathon in under 2.5 hours. (Right now I'm running a 2:45 pace over 13.1 miles)
I've heard that adding some strength training will increase my speed and stamina. I do not have access to a gym, and all of my spare moola goes towards good running shoes. I would like advice on how to add strength training using inexpensive weights - what size should I buy, etc.

Thank you in advance for your time and advice!

scottb81

Weight training might help but the thing that would certainly help is to increase your weekly running mileage and add the correct amount of stamina and speed training.

BrianSharpe

Strength training for runners is more about correcting muscular imbalances and injury prevention.

Here's a link to Runners World's website that you may find interesting.......

http://www.runnersworld.com/subtopic/0,7123,s6-238-263-266-0,00.html

jacksonpt

With your goals/priorities, I'd go with some kind of ankle weight when running over any sort of dedicated lifting program.

If you want to do strength training specifically, I'd focus on lunges, split squats and planks.

At the end of the day though, a good training plan that involves speed and distance work will probably give you the best results.

ixap

I would never discourage anyone from adding weight training because of its excellent effects on overall health and appearance, but I agree with the above posters that an intermediate 1/2-marathon training plan that includes a bump up in mileage and a period of stamina / speed work will have a much greater direct impact on your 1/2-marathon speed.

This link goes to a long (but worth the read) PDF that really explains the philosophy of distance training.
http://www.lydiardfoundation.org/training.aspx

As far as weight training for runners, I think the basic compound lifts and lower body exercises can all be helpful.
Deadlifts, lunges, squats (including overhead, back, and front squats).

ixap

Oh and for size of weight, if you are getting dumbbells, maybe a set of 25 pounds? You could hold one in each hand for a total of 50 pounds or hold one with both hands for 25 pounds. There are ways to make each exercise harder or easier as well even given the same amount of weight. For example, holding the dumbbells in front of you is harder than holding them on your shoulders; holding them up in the air with your arms straight overhead is harder still. For deadlifts, you can do them one-legged or two-legged, etc etc.

It's hard to know because it will depend on how strong you are now. You might consider going to your local store and trying some out to see how heavy you should go.

nefbaker

Thank you everyone for your advice. I'm looking forward to trying the leg weights! I have a weekend trip to a real city, and will try some different weights at a sports store.