Strength training for distance runner

[nburge]

I'm a 37 year old female. I've been running for about 4 yrs. I'm a slow runner but I have completed 2 marathons (and will run my 3rd in Houston this Sunday), 3 - 50K's (31 mi), and attempted a 50 miler. I've also done my share of shorter races.

I have increased my endurance, obviously, but my speed has never improved much. I initially lost weight, but it plateau'd long ago and I have even gained a little back this past fall. I know that my nutrition could use a tune up, but I think that regular strength training could benefit both my fat loss and my running performance.

Trouble is, I never know where to start to develope a routine that will benefit me. I run 5 days a week and need a routine that I can get in in about 20-30 min. 2-3X per week. I am a member of a small gym that has a good selection of free weights, cables, smith machine, leg press, etc. and at home I have a basic weight bench, barbell, a variety of dumbells and a bodylastic resistance band kit, medicine ball, and fitness ball. I think I have all the tools I need and know how to use them, I just can't seem to find a routine/schedule that fits in with my running schedule.

Could someone suggest a basic routine with emphasis on legs/core?

nikky

[SarahPT]

Hi there,
You could do well with a full body routine twice a week. You can just do a few compound exercises, such as traditional deadlifts, clean and press, squats, straight leg deads, bench, lunges. You do hit your core on a lot of these exercises, but you could also add in a few ab exercises on a stability ball. I'm not saying you have to do all of these exercises in one workout...do a couple sets of just a few.
Best of luck on your next marathon!

Sarah

[Boss Man]

50 miles?? Kudos and big respect for that, that is a seriously impressive achievement. Most Marathons never go beyond 25-26 miles.

Like Sarah said, if you do the sort of things she mentions, you will work with some of them, multiple muscles at the same time.

A good one would be Bent over Barbell Rows, for things like Lats, Rhomboids, Traps to some degree, and a bit of Arm work goes in there for good measure. That way if you do exercises like Squats for example, that hit multiple muscles, you cut down on workout time, if 20-30 minutes is an ideal limit.

You would probably be best to start off light on the weights, get used to them, and about 4-6 weeks in, go for a more challenging level. You'll need to give your muscles time to adapt, so you don't want to go full body workouts, and then cane the weights.

You will then be able to get used to Loadbearing and correct form / technique. Be patient, and it should come together nicely .

Normally many people would say do Cardio after weights, as Cardio could deplete energy levels, and possibly affect weights, but in your case, with your Marathon style training, it might be best to do it before weights, so you don't fatigue your Muscles with weights, and then jeopardise their recovery, by running, or indeed affect your running.

That would mostly apply to the Legs really.

It's not likely you'd ever need to get to the point, where you were doing full body workouts, with a heavy 6-8 rep intesity, or failure style training, so Cardio effects on weights, (even after some time of adjustment, and increased weight levels), would be more than likely small, and I don't think you'd be training weights hard enough to have Cardio affect them.

[swanso5]

make your wt days your easier running days as i would rather you always do wts 1st but make them seperate sessions with at least 6 hours in between them

[nburge]

Thanks for the suggestions and advice. I'm recovering after a good run yesterday and my fastest marathon yet--but still have LOTS of room for improvement. I'll probably try to start some weights towards the end of the week or first of next week so I have some recovery before getting started.

Regarding boss man's post:

You would probably be best to start off light on the weights, get used to them, and about 4-6 weeks in, go for a more challenging level. You'll need to give your muscles time to adapt, so you don't want to go full body workouts, and then cane the weights.

I have some questions about how to choose the correct weight if I am starting off light. Should I choose a weight that is challenging, but not to failure after 10-12 reps? Or is that too much or too little?

In the past, I've usually tried to start about there, but I've never done it consistently.

Nikky

[swanso5]

as soon as 12 reps for each set is reached (2 or 3) than increase the wt the smallest increment you can and try again

[Boss Man]

You could start by going for something like 8 reps, pretty light, and when you're up to 12 reps, add a little more weight as Swanso said, and go for 8 again.

You could also do something where you do 8 reps, first session, 10 reps second session, 12 third session, then add a little weight, and start each week with an 8 rep intensity, and then finish it with 12 reps.

Eventually after 4-6 weeks, many things should start to feel tough, and if you get to the end of a week, and it feels like the 12th rep is a bit slower then the rest, you'll be about where you need to be.

Though not to the point where the 12th rep is slug slow, and you're practically failure training, at 4-6 weeks, but you'll know when the time comes that that 12th rep goes a bit slower, as you'll soon get used to the cadence, or tempo of your reps, so when you get to the point where eventually a 12th rep goes a bit slower, you'll be at a good enough adjustment period, to go for someting a little tougher but different, like some kind of split, or pyramid system, for example.