Strength Training during Half Marathon Training

resolv13
resolv13 Posts: 87 Member
in Fitness and Exercise
I am planning on running my first half marathon this year. I have looked up training programs online and have found a schedule that works for me. It incorporates a strength training day after my big run day for the week. I was wondering what kind of strength training should I be doing that day? I assume my legs will be tired after doing a long run the day before, but it also seems counterintuitive to ignore my legs when I am training for a half marathon.
Help?

Replies

  • desgmz
    desgmz Posts: 19 Member
    I'm so excited for you! Just work on just your upper body that day. Arms, shoulders, lats. No need to work the lower after running a marathon. I'd like to try a marathon and cross-fit one day. All on the bucket list! :)
  • AllanMisner
    AllanMisner Posts: 4,140 Member
    It really depends on your ability to recover. If you're feeling okay, then I'd recommend five compound movements (squats, dead lift, bench press, barbell rows and standing overhead press). If your legs are not recovering, then skip the squats and dead lifts and add pullups.

    Enjoy!
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    I currently run every morning but rest totally on Sunday.
    I do a 4 split weight plan at night. Mon upper body, Tue legs/abs, Fri upper body Sat legs/abs (after my long run).
    It's pretty agressive and will make you sore. I used to have an easy run on Wed cause Tue night was my leg day. But I just go for it now and suffer the next couple of days.

    Eat lots of protein throughout the day if you do any weight training especially with calorie deficit and/or lots of cardio. Like 1 g per lean body mass in lbs at the least. if you don't know your LBM, then go with between .6 to .75 of your current weight. This will enable you to recover. You also need a good amount of essential fatty acids.
  • resolv13
    resolv13 Posts: 87 Member
    Thanks everyone! This gives me a much better idea about what I should be working on and how I should approach it! I will be sure to load up on my protein for muscle recovery as well!
  • rybo
    rybo Posts: 5,424 Member
    I'm curious what the rest of the program looks like. I'll be training for a half & lifting this spring. Its going to be a challenge as I'm being a little aggressive with both. Usually in the past I've only done yoga the day after my long runs
  • resolv13
    resolv13 Posts: 87 Member
    Unfortunately rybo, I do not remember where I found the schedule. I wrote all of my workouts down into my icalendar… I don't think there is an easy way to share that. But, only 1 day a week is strength training. There are 4 running days, 1 cross-training day and a rest day. So, not ideal if your goal is to incorporate a full strength training program in addition to half-marathon training.
  • resolv13
    resolv13 Posts: 87 Member
    I found it after all in case you were still interested:
    http://www.peimarathon.ca/uploads/PDFs/half marathon training.pdf
    I'm curious what the rest of the program looks like. I'll be training for a half & lifting this spring. Its going to be a challenge as I'm being a little aggressive with both. Usually in the past I've only done yoga the day after my long runs
  • QuietBloom
    QuietBloom Posts: 5,413 Member
    Another great website with training programs is teamoregon.com. I used them exclusively when I used to race, and I got quite fast! The key is to know your heart rate zones as stick to them! No running too fast! Have fun everyone!

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