Training Question

Nhaas37

Hi,

I'm about to start traing for a half marathon again. I tried in the winter but life got in the way and I did not complete. I am now armed with a training program. My question is regarding strength training. I know I need to incorporate it and have some thoughts on what I am going to do but do you think it's okay to work on upper body and abs for a while until my legs get used to running again?

I just want to do it right this time.

SideSteel

Hi,

I'm about to start traing for a half marathon again. I tried in the winter but life got in the way and I did not complete. I am now armed with a training program. My question is regarding strength training. I know I need to incorporate it and have some thoughts on what I am going to do but do you think it's okay to work on upper body and abs for a while until my legs get used to running again?

I just want to do it right this time.

What are your goals?

TravisBikes

http://www.bodybuilding.com/fun/marathon-weight-training-stay-strong-during-marathon-training.html

I found this a couple weeks ago when I was looking into doing StrongLifts the same time as C25K.

Everything I've read says weight lifting only helps your running potential. I'll defer to SS for the rest.

Nhaas37

Hi,

I'm about to start traing for a half marathon again. I tried in the winter but life got in the way and I did not complete. I am now armed with a training program. My question is regarding strength training. I know I need to incorporate it and have some thoughts on what I am going to do but do you think it's okay to work on upper body and abs for a while until my legs get used to running again?

I just want to do it right this time.

What are your goals?

My goals are

-to complete my half under 2:30
-lower my body fat, not 100% sure what it is now, I would say i'm around 30%
-I was told by a physiotherapisy that I need to strengthen my core and hips, I have issues with my hips which would lessen if my core were stronger.

This is what I have now for goals. I will be doing all my training from home. I have no access to a gym.

Thx

Nhaas37

http://www.bodybuilding.com/fun/marathon-weight-training-stay-strong-during-marathon-training.html

I found this a couple weeks ago when I was looking into doing StrongLifts the same time as C25K.

Everything I've read says weight lifting only helps your running potential. I'll defer to SS for the rest.

Thanks I will look.

sjohnny

When is your half and how much strength training do you do now?

I was doing Stronglifts and running 5ks and 10ks this time last year. I had to cut the squats down to 3x5 and then to twice a week in order to recover. About two months before my first half I switched to 5/3/1 so that I was only squatting once a week and I made squat day Tuesday so I had Monday to recover from my Sunday long run and then as many days as possible before my next Sunday long run. I ran my first half (with an IT band problem) in 2:21 (with monster frickin hills). I kept the same lifting schedule until my second half (2 and a half months after the first) and ran it (with a sprained ankle) in 2:07.

This is what worked for me. It may not work for you. I did a lot of messing around with stuff like scheduling and amount of weight lifted in order to develop a program to where I 'd have as much leg recovery as possible between lifting and running.

I would NOT recommend discarding squats or other lower body lifts completely. Running is not a suitable substitute for using your legs to move heavy weights.

Nhaas37

When is your half and how much strength training do you do now?

I was doing Stronglifts and running 5ks and 10ks this time last year. I had to cut the squats down to 3x5 and then to twice a week in order to recover. About two months before my first half I switched to 5/3/1 so that I was only squatting once a week and I made squat day Tuesday so I had Monday to recover from my Sunday long run and then as many days as possible before my next Sunday long run. I ran my first half (with an IT band problem) in 2:21 (with monster frickin hills). I kept the same lifting schedule until my second half (2 and a half months after the first) and ran it (with a sprained ankle) in 2:07.

This is what worked for me. It may not work for you. I did a lot of messing around with stuff like scheduling and amount of weight lifted in order to develop a program to where I 'd have as much leg recovery as possible between lifting and running.

I would NOT recommend discarding squats or other lower body lifts completely. Running is not a suitable substitute for using your legs to move heavy weights.

The half isn't until October. I'm giving myself way more than enough time to get to where I need to be regarding the running. As for strength training I'm honestly not doing much right now which I why I'm trying to see where I need to start. I have looked at a lot of programs and I've gotten overwhelmed. All I have for equipment are dumbells with some plates, a resistance band and a yoga mat and a treadmill. No $$ for a gym membership.

Thanks for the input.

sjohnny

How much do you currently run and how far (longest regular run and average miles per week)?

Nhaas37

How much do you currently run and how far (longest regular run and average miles per week)?

Right now, it's pretty spotty.

I haven't been getting out much or if I do it's only been for a couple days. So it's been pretty irregular.

So i've armed myself with a schedule that looks very attainable and have put it on my fridge and put it in my phone so I get reminders.

I have in the recent past (January) run 18km and was on a running schedule of 4 times a week and was running on average of 34-40 km a week. Without doing any significant strength training.

sjohnny

You have a lot of time. If you're already running 18km you could run your half right now. If it were me I'd work on getting consistent with my runs (three days a week for now and maybe move up to four days a week as time goes on) and experimenting with figuring out how much strength training I could do without detracting from my running. When I had a good mixture figured out I'd stick with it - progressing as I went until a couple weeks out from the race at which point I would start to taper down the lifting a little bit.

But I might be crazy.

The main thing is to find a good balance between running and lifting. That balance point is a little different for each person (unicorns and snowflakes and whatnot) and will shift depending on your focus at the time and your fitness.

Nhaas37

Thanks, my thought process was in the same place.

It's all about balance.

sjohnny

Thanks, my thought process was in the same place.

It's all about balance.

Sarauk2sf

What DB weights do you have?

Nhaas37

What DB weights do you have?

I have various plates you would put on a barbell, they range from 2.5 lbs to 10lbs. So I can make a number of weights.

Sarauk2sf

Bumping this up to respond to later today.

Sarauk2sf

On what days are you planning on running?

Sarauk2sf

Locking so we can keep track of active threads. If you wish for the thread to be unlocked so you can respond to the questions posed, please feel free to PM either myself or SideSteel, including a link to this thread and we will unlock it so you can.

Sarauk2sf

Unlocked at OPs request

Nhaas37

My goal is to aim for 3 running days per week. With one of those days being Saturday. I have signed up for a bootcamp on Wednesdays that runs for 6 weeks. This incorporates some cardio but mostly weighted exercise with kettlebelles.

Some help on direction would be great.

Natasha

Sarauk2sf

Bumping to the top for more recent question that I overlooked - apologies.

Sarauk2sf

Are your other running days flexible?