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HeidiMills
Question:
Recommendations for weight training to improve half-marathon running?
Hi,
Bit confused over this. What is the best advice on a weight training programme for someone who wants to improve their half-marathon time? Have done one half a few weeks ago and know I am capable of going faster but need to develop my strength as my legs felt very weak for the last 4 miles or so. Any suggestions?
Asked by HeidiMills - 4 answers - 10 weeks 3 days ago
scousemouse78
Hello. Now this is my kind of dilemma. It's actually a fairly straight forward one to solve though.
I would get into the gym and start with some weight training on a timed circuit basis. Either work with a partner or stand in front of a clock to time yourself. and exercise 30 seconds on 30 seconds off. To start off with do 2 sets of each exercise before moving on to the next exercise.
Once you have done this for 4-6 weeks you can step up a bit and either decrease the rest or increase the sets or exercises.
Start off with these exercises: -
steps with dumbbells
squats
chest press
lunges
running arms - with dumbbells perform arm action for set time.
leg curls
single arm rows/ dumbbell rows
single leg steps
hammer curls
This should sort your legs out :)
Chris
Submitted 10 weeks 3 days ago by scousemouse78elkynben
Weight training at non proper training stage will slow you down in running, I read it must be performed early at conditioning stage or off-season, or regularly at specific stage.
Submitted 7 weeks 5 days ago by elkynbenAt specific stage during the season, you must do POWER training regularly, I mean plyos, and work with proper weights so you do not become heavy muscles.
Do not consider weight training at pre-competitive / competitive stage.
bolesey
You need to periodise your weight training for effective long distance running.
A simple version of this would be to train for add weight training in 6 week cycles, working on basic strength (4 x 8reps @ 80%1RM) exercises such as squats and lunges. This should reduce muscular fatigue and also increase running economy, meaning you burn less energy for a given velocity. As mentioned in the last post, as you approach your competition, you should include plyomteric training, however I probably wouldnt recommend removing it al together.
The 6 week off cycle is to ensure that you don't compromise the oxidative properties of the muscle.
I wouldn't recommend circuits for improving any sport performace.
Submitted 7 weeks 3 days ago by boleseyandreafeucht
In short - nothing will improve your half-marathon speed better than specific running workouts.
That being said, POWER is what might help. Hill repeats, long and slow (4-5 minutes, 8-10% grade), 40 meter sprints, etc. Both are fabulous strength and power builders.
I still like weights for upper body strength and squats to keep my knees happy. The usual like pushups are always helpful.
Submitted 2 weeks 6 days ago by andreafeucht