Weight Training for Long Distance Running

Normstorm

Hi all,

I'm 5 weeks out from my first full marathon and am cutting back on my regular weight training plan. Was just wondering if anyone could recommend good exercises / routines that will compliment the running training and help keep the legs in good condition for the big race.

Any and all help is greatly appreciated!

Mellor

By no means well versed on marathon training plans. But i'd have assumed that 5 weeks out, you should be focusing on running and getting you road miles in and forgetting about weights.

Probably best to ask over on the Athletics/Running Forum

cheves

you can carry weights when you run

i use a back pack with weights in it

Alf Veedersane

Start reducing the weight and going for 10-15 rep sets and max of 3 sets. But never to failure. Drop back to bodyweight stuff maybe 2-3 weeks out.

You just want to make sure ligaments, tendons etc are all kept 'fit' for the day.

Normstorm

Cheers for all the feedback guys, much appreciated!

Yup, have been reducing the weight and increasing the reps over the last few weeks. I'm more looking for specific exercises which will help strengthen the necessary muscles. From looking around online, the main advice seems to be compound lifts as you can work the most muscles groups with the fewest number of exercises.

@cheves - what kind of weight would you recommend running with to start? 5 KG? Have you tried running with ankle weights?

Cheers agaiN!

Alf Veedersane

I'd be careful with starting to run with weighted vests or additional weight with only 5 weeks to go. You're only running the risk of injury.

As regards exercises, you should really be only maintianing what you've been working on thus far but as regards leg work, lunges, squats, split squats.

Pull ups, push ups, glute bridges, planks.

discus

Don't waste your recovery time and energy on weights at this stage. Focus on the event.

Normstorm

Cheers again for all the feedback. Sounds like bodyweight exercises are the way to go....I'm going to miss those weights for the next few weeks!

discus

Oh and ankle weights are a tendon/ligament injury waiting to happen. If you want to run with weight, throw 8-12kg in a bag that is high and tight on your shoulders, and crack on. it will make things seem a lot easier when it comes to running without weight.

ECOLII

discus wrote: »

Oh and ankle weights are a tendon/ligament injury waiting to happen. If you want to run with weight, throw 8-12kg in a bag that is high and tight on your shoulders, and crack on. it will make things seem a lot easier when it comes to running without weight.

Personally I would tend to avoid weighted running unless you were trying to develop explosive power with the use of weighted sleds etc for more sprints to middle distance events.

With long distance running all weighted vests, bags will do is promote poor posture and biomechanics when running that will actually inhibit your performance and increase injury risk. If you want to build up leg strength then hills repetitions would be one of the more common techniques used however with 5 weeks to go you should be coming into you highest intensity/ volume weeks over the next 2-3 weeks followed up with a taper so my advice would be not to make any dramatic changes at this stage in your training as the risk reward ratio is greatly skewed on the side of risk.

EmcD123

With the distance youre doing,running is the best thing to do and bodyweight excercises ,aiming for stability in your trunk/torso area as they longer you keep your form and keep yourself stable while running the better you'll do and just dont do anything too fatigueing(lol cant spell right now).
AND whatever you do dont be tempted to go above and beyond in your training leading up to the event or youll just tire yourself out ,stick to working at a maintanable level