weights program for marathon runner training for 3:45 dublin marathon

HardyEustace

Before I start, I would like to state that I have searched the forum to see if there was a similar post but have been unable to find anything.

Basically I'm just in the process of training for my second marathon. I'd some injury problems after my first (Dublin last year) and was told that I need to build up my thigh muscles and the outer muscles of my knee to stop future problems as well as more cross-training.

Having previously not done a tap for years, I've embraced and learned to love my new lifestyle-including giving up the demon cigarettes, yeah-however, from looking in on this forum and other forums, the benefits of weight training crops up time and time again. Also have put on about six pounds that I want to lose as well, no mystery as to how it got there in the first place, training has been sketchy at best over the last few months.

I don't want to join a gym just for weights so having looked up a few posts it seems that Argos is the best place to buy weights. However could someone please point me the direction of a relevant weights program using free standing weights that I could carry out at home. I don't even know what size to buy from argos. My upper body strength is very under developed.

My understanding from browsing this forum is that, for what I want to achieve, free standing weights are better than machines as you're not isolating muscle groups and causing imbalance. I'm looking for a program that would be suitable for a female runner of lean build (will probably be running the marathon at about 105 pounds, currently at 112 pounds which will be down to 107 in a few weeks), areas to work on are obviously my legs but also my stomach. Oh and I have had back surgery on my lower back so need to take care of that. My diet is very good (apart from developing a sugar love over the last few months but now stopping) and I drink about 2 to 3 litres of water each day.

Any help would be gratefully received. Even though I don't post here much thanks to all the people who post here a lot and make it such an interesting and useful forum.

Hanley

If you're lower back's weak then you're entire core is what you need to look at. Abs, obliques, erectors and everything in between.

Knee trouble in athletes SEEMS to be caused primarily from a hamstring/quad inmbalance. The quads are usually much stronger. Obviously this can't really be ascertained in your case thru the internet. Just something to consider tho. The quads play a big role in stablising the knee, but most trouble is probably caused by an imbalance between the quads and hammies.

Also I've heard VMO weakness is another cause of sore knees and from my own exp brining up my VMO strength has helped my knees alot. Think rock bottom squats and TKE's (http://asp.elitefts.com/qa/default.asp?qid=33895&tid=115)

To be honest I don't know how much weights are going to effect your running performance (that is not to say they won't, I honestly don't know!). I would imagine their greatest value is in keeping you injury free. To that end, single leg stuff like lunges and split squats would probably be a good idea.

HardyEustace

Thanks Hanley,
With regard to teh core, I was doing a great pilates with the (yoga?) ball once a week, I'll be starting that again soon once tag rugby is over. However I do feel that I could do more work on this area.

You're spot on when you question whether or not I want to improve my running preformance with them. I don't expect to improve my running performance with them but do want to remain injury free and must as I hate to admit it, vanity is playing a part here as I've read a. your metabolic rate improves and b. I'd like more definition on my stomach.

My biggest problem is that I've a very lean build and thus I've tiny quad muscles which i'm trying to build up. I'm lucky in that its a good build for a mid to long distance runner, albeit not a very fast one ha-ha! However I'm probably one of the few women in ireland who'd actually like bigger thighs (to remain injury free I might add).

I followed the link that you sent, thanks a million. However I'm hoping to build up a program so should I just start with the exercises you outlined below and build from there?

Thanks again.

daveirl

This post has been deleted.

davyjose

Hanley wrote:

IfAlso I've heard VMO weakness is another cause of sore knees and from my own exp brining up my VMO strength has helped my knees alot

Whats a good exercise for this this muscle? Is there any particular isolation for it?

Edit: Sorry - says here lunges are good

daveirl

This post has been deleted.

Hanley

davyjose wrote:

Whats a good exercise for this this muscle? Is there any particular isolation for it?

Edit: Sorry - says here lunges are good

I linked it in my initial post. TKEs.