Marathon Training and Weight Lifting

MadMardegan

Just wondering do many people here who run marathons do much (if any) weight training?

I love weight lifting, and I'm just wondering if it's possible to merge the two?
Obviously it's heavily dependant on the individual but can it be done and is it something you would advise/advise against?

Izoard

MadMardegan wrote: »

Just wondering do many people here who run marathons do much (if any) weight training?

I love weight lifting, and I'm just wondering if it's possible to merge the two?
Obviously it's heavily dependant on the individual but can it be done and is it something you would advise/advise against?

I guess it depends on what you mean by weight lifting...
General strength and conditioning is a great addition to any running plan, but when you move into bulking lifting, it can become counter productive.

Glenski

I run one marathon per year. The last two years I incorporated weight training into my plans and certainly reaped the rewards. To give some context: I would have been 14st plus prior to weight training- pretty heavy for a marathon runner.

With weight training I shed huge amounts of excess fat, got lean. Net 1st loss.

I ran Berlin in 2012( 3hr:58 mins) and Athens in 2013( 3 hr: 39mins)
Berlin is flat and Athens is literally uphill.

Hoping to go sub 3hr 30 in London next month.

ecoli

To give you a view from the other end of the spectrum incorporated weights on a regular basis over the last 6 months training for the marathon (bagged the marathon due to unforseen non running related circumstances) though.

I roughly weigh 130lbs and used the weights to supplement my training rather to replace and used it to develop strength. My body fat content has dropped significantly (diet has improved but only slightly as it was pretty decent beforehand)

I am definitely alot more powerful, my form has improved and I have been injury free without so much of a niggle in 6 months as well as hittting a PB in the HM.

While I will not attribute these benefits to one single variable I do feel it has helped and as long as it is approached sensibly and not seen as a substitute, weights can work well with marathon training.

zico10

ecoli wrote: »

To give you a view from the other end of the spectrum incorporated weights on a regular basis over the last 6 months training for the marathon

How often do you mean by 'on a regular basis'?

ecoli

zico10 wrote: »

How often do you mean by 'on a regular basis'?

Twice a week. Regular basis was more a reference to the fact that I have done this consistently over the past 6 months as opposed to a few weeks and then dropping it as I have done in the past

jebuz

I've lifted regularly (typically 3 times a week) since I started taking running seriously so I can only speak from my experience, I've never not being lifting weights so I can't compare with anything. I'd echo what ecoli says, it's in no way a substitute, the miles have simply got to be done if you want results but I think it can really add some extra punch to your arsenal on race day.

I trained for 2 marathons (and currently another right now) and I didn't change my gym workout during these periods except making sure I lifted on easy running days. I lift heavy, split day workouts and never work out more than 45 mins, key exercises for me are chin/pull ups, and bench press. I usually find in the latter stages of a race that I'm able to maintain proper economic form and power myself to a strong finish, I could be wrong but I attribute that to the strength training.

I really feel the benefits in terms of overall strength and though I'm not huge (hovering around 10 stone now), I find it keeps body fat low, I seem to avoid injuries very well and basically just look extremely good in the mirror Seriously though, I think both can be done if you find the right balance though it will involve eating even more as a resistance session does burn significant energy (500 cals+).

I've never gained weight lifting through a marathon plan but always maintained good definition and strength even while running 70 mile weeks (I take a scoop of BCAAs+protein in my post run smoothie which possibly helps). Overall I don't feel that lifting detracts from my training or results, in fact I'd say it has really helped me bring my running along and helped me reach my potential (2 sub 3 hr marathons so far and hoping for a sub 2:50 next month). As you said OP, every individual is different and we all react differently to how we stress our bodies, if you find you recover quickly between session you shouldn't really have a problem but it may take a bit of experimenting to find the right balance for you. Good luck

Oregano_State

Just taking one example, when Mo Farah moved to Salazar's training group, he started him on a power-based weights program. The change in results speak for themselves, even though weights is not the only thing that was changed about his training.

You will only gain weight if you have a calorie surplus in your diet. Doing heavy weights alone will not pack on the pounds or make you bulky, but you can obtain significant strength gains.

TFBubendorfer

ecoli wrote: »

I roughly weigh 130lbs and used the weights to supplement my training rather to replace and used it to develop strength. My body fat content has dropped significantly (diet has improved but only slightly as it was pretty decent beforehand)

I am definitely alot more powerful, my form has improved and I have been injury free without so much of a niggle in 6 months as well as hittting a PB in the HM.

My I ask what kind of weight lifting routine you are following?

ecoli

TFBubendorfer wrote: »

My I ask what kind of weight lifting routine you are following?

70 - 90 min work broken down into 2 parts with up to ten min between

Start off with compound exercises mostly with a few supplementary exercises for targeting particular muscle weakness. Follow pattern of alternation between upper and lower body exercises.

This is followed up more functional movement style work (balanced movements with med balls and resistance sprints etc)

Here is an example taken from my log which may give insight (though I wouldn't recommend anyone to follow a) I am not a qualified personal trainer b) I designed this through what I feel works well for me

ecoli wrote: »

Tuesday AM
Normally don't go into specifics but no harm once in a while giving a general idea of the routine

(each exercise done with a 10 rep @ 50% warm up)

3x8 Calf Raise (100kg)
3x8 Overhead Tricep pulldown (17.5kg)
3x8 Deadlift (80kg)
2x8 + 1x2 Dumbell bench press (25kg, 35kg)
3x8 leg press (240 kg)
3x8 Power Cleans (18kg)
3x8 Lat Pulldowns (45 kg)

10 min break

5x2x10m resistance sprints (Incremental increase from 21.5kg resistance to 31.5kg )
3x10 Overhead medball throws (6kg)
3x10 box jumps
3x10m highknee lunges (15kg bag)
3x10m med ball single leg squatsw/ medball (6kg)
5x2x10m resistance sprints (Incremental increase from 23.5kg resistance to 33.5kg )