Question for runners

angbieb
angbieb Posts: 668 Member
edited January 19 in Fitness and Exercise
half-marathoners...do you do strength training at all? What and how much do you do? Also...wondering what training schedule you follow? If you have any knee issues what do you do to avoid them?

Thanks!!:heart:

Replies

  • katedevall
    katedevall Posts: 240 Member
    I'm not quite at the half-marathon yet, but I normally do at least 60 mins of cardio 6x per week.. I do a little but of strength training normally because it just makes me feel better haha.
    However I have some knee issues. 1) I have mitochondria of the patella (or runners knee so some severely damaged cartilage) 2) I have deformed knee caps so my knees done slide into place correctly.. To help avoid injury I have knee braces I wear sometimes and I also do extra leg exercises that my ortho showed me to combat the issue. To prevent swelling I take Tylenol and do heat/ice compresses (:

    Personally I would recommend some type of strength training if trying to get into shape and maintain in
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    Yes, I did strength training while training for a half. I was doing 3-4 days at the gym along with my running. I arranged it so that I did not lift on my long run days and leg day had an easy run after it and not too close to my long run.
    Right now I am training for a half but I just took up crossfit. Still working that into my schedule.

    The last two I used Hal Higdons. The first one I was training for a marathon so I wasn't exactly training for a HM. Now I am using the advanced Hal Higdon plan (they are free).

    I haven't had knee issues but in the past I have had some pain in my knees after long runs. I would ice them after and I found that helped a lot.
  • majope
    majope Posts: 1,325 Member
    I do a 1-hour Pilates class twice a week for overall strength. Right now, I usually run about 25 miles per week, which will probably go up to 30 or so this month (my half is the first week of May). Long run this week is 9 miles. My other runs vary between 3-6 miles. I tend to do shorter runs faster and long runs slow, but often just go by how my legs are feeling that day and try to listen if my body tells me to ease up--racing is for races. If you're looking for a good beginner's plan, check out Hal Higdon.

    I don't have knee issues so can't help with that.

    Best of luck with your training and race!
  • Unknown
    Unknown
    This content has been removed.
  • ValerieMomof2
    ValerieMomof2 Posts: 530 Member
    Yes. I enjoy running, but I can't use it as my only mode of fitness so I run, do strength training, and other classes that incorporate strength/endurance exercises.
    And I forgot to answer that I also followed Hal Higdon's plan somewhat. I didn't run as often during the week, mainly because we had more snow and days off than normal and life got in my way, but I followed the long run schedule. My 1/2 is this weekend YIKES!
  • njfitnessgirl
    njfitnessgirl Posts: 281
    I trained for my first half marathon last year and followed the Hal Higdon training schedule. I did strength training 2-3 times a week and ran 3 times a week and my long run on Sunday. My rest day would either be Friday or Saturday depending on my schedule and what the family had going on.

    I have had knee issues ever since I ran my first 10 miler and that was about 6 months before my half. I really worked on strengthening my quads and making sure I warmed up beforehand and stretched afterward. I even tried to fit in yoga once a week which helped. I do wear a knee brace when I run and I just make sure I ice it afterwards.

    Good luck!!!
  • msrootitooti
    msrootitooti Posts: 253 Member
    I try to do some strength training... I do about 20-30 minutes twice a week and then an all over toning once a week. I have also tried to incorporate 20-30 minute yoga sessions twice a week.
  • LoosingMyLast15
    LoosingMyLast15 Posts: 1,457 Member
    training for a half in june. i do strength training once a week but not because of my half because i have a mud race in 2 weeks. as for injuries i have bad knees (replaced acl years ago but still bothers me on occasion). the strength training helps it. i don't follow a program i just do my own thing. weekends are my long runs, during the week right now i'm running 4 miles (3 times a week). now that it's warmer out and lighter i plan on running during the evening so i can add to my distance. i run during lunch so i can only get in 40 minutes.
  • cyndimcd
    cyndimcd Posts: 106 Member
    I had IT band problems, because I was turning in my knees when I got tired while running. My doctor had me do lots of lunges, squats, knee lifts to build up other muscles, and core work so I would have good posture. I am not good at doing this on my own, so I go to a body works class at the gym twice a week. This seems to be what I need to keep from hurting when I run for more than a few miles.
  • LoraF83
    LoraF83 Posts: 15,694 Member
    Right now, lifting is a priority over running for me. I run 3-4 times a week, typically 2-4 miles at a time. I lift heavy 3 times a week. I schedule the running around my lifting schedule.

    Later this year, I'm going to be training for a relay race in which I will have to run 18 miles (split into 3 legs). When I start training for that, my lifting is going to back off quite a bit. I'm planning on taking it down to 2 days a week and not increasing my weights much (instead of increasing every session, I'll probably try to increase every 2-3 sessions). I will still want to lift, in order to have strong legs for running, but I definitely won't want to stress them from lifting. It will be challenging to find a balance.
  • mlb929
    mlb929 Posts: 1,974 Member
    I totally do both. When I'm intense half training, I do Brazil Butt Lift, with weights and a resistance band, I do the strength training DVD with that program 2x per week with very heavy dumbbells. I started it after Physical Therapy for knee pain where they had me doing a variety of squats and lunges, and I got bored. I do other strength training when I'm not trying to PR a race.

    I also was very pleased with the P90X2 program for cross training when running. there's no cardio with that program, so gave me the ability to do both on the same day.

    I ran my first marathon only running and completed it with knee pain. I always say I'm a runner who cross trains more than I run, I do these to make me a better runner.
  • donnacervelli11
    donnacervelli11 Posts: 109 Member
    I'm currently training for a half, using Hal Higdon's novice training program. I do strength training 2- 3x a week depedning on where my energy levels are. I usually do kettle bells, TRX and a weight circuit of deadlifts/squats/pushpress. I try to get in at least one yoga class a week, preferably the day before or the day of my long run. I developed an IT band issue which is hard on my knee and I found that the yoga really helps. When I start increasing my mileage I plan substituting one of my strength training sessions with another yoga class.
  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    Yes, strength training is very important for runners. During marathon training I back off to body weight, but still do squats, lunges, and core work. Keeping your glutes strong will help you avoid hip and knee injuries.
  • JustJennie1
    JustJennie1 Posts: 3,749 Member
    When I did my first half marathon several years ago I most definitely weight trained.

    The program I followed was one that my friend who's a serious athlete and used to be the president of the Leukemia/Lymphoma society and was the coach for Team in Training came up for me based on my goals. If you want to take a look message me and I can send it to you.
  • liftreadphilosophize
    liftreadphilosophize Posts: 180 Member
    I kept up my strength training (2 - 4x a week) during my half-marathon training, until the last couple weeks when the running schedule got too time-intensive and I wanted to save all my energy for running. But lifting throughout actually helped my speed and overall fitness throughout.

    I have knee issues from an old ski accident, and switching to barefoot or minimalist shoes--and the running gait those shoes require--helped a lot. I didn't have any knee issues when training.
  • zooles
    zooles Posts: 93 Member
    I think you need a good balance and strength and cardio are a perfect fit.
  • MarineCodie
    MarineCodie Posts: 256 Member
    Yep. 4-5 times per week. My split is:

    Monday: Legs/shoulders
    Tuesday: Back/bi
    Wednesday: Chest/tri
    Thursday: Rest
    Friday: Legs
    Saturday: If I train I'll do just back

    I do legs twice because more muscle = stronger runner (in my opinion)
  • natalie412
    natalie412 Posts: 1,039 Member
    I am running my second half marathon on Saturday and used the Runner's World Smart Coach program. You customize it to your race times, your current weekly mileage and the intensity of training you want. It basically consists of 4-5 runs per week, with one being a long run and one a tempo or speed workout.

    For strength training I do kettlebell workouts at home 2-3 times per week. I had been slacking on those, but am trying to incorporate them again.

    I also try to do yoga a few times a week.
This discussion has been closed.

Categories