Step 5 of Marathon Training - Don't Skip the Gym

This is another important part of training ~ one that I often neglect but am working on this year!  I don't belong to a gym, but Les has all the equipment I will ever need for strength training.

Marathon runners often make the mistake of neglecting the weight training aspect of their sport. Many believe that weight training will bulk them up, thus slowing them down by adding extra weight.  This is not necessarily true. By incorporating specific strength and flexibility training into your aerobic workouts you will develop explosive power and become more resilient to injury.

Add one strength and flexibility training session in to your weekly training plan. At a bare minimum, incorporate some strength training into one gym visit each week.

Size and Strength

For the marathon runner, it is important to strike that perfect balance between size and strength, and speed, leanness, and agility. So the question becomes: what's the optimal way for you to approach weight training?

It's usually best to make use of body weight resistance exercises. Some machine use and some free weights can be used to supplement body weight exercises but body weight resistance training results in lean, strong muscles with explosive power.

The Best Weight Training Exercises

The best body weight resistance weight exercises for the marathon runner are pull-ups, push-ups, dips, and lunges.

One day a week before you do your in-gym running training do three to four sets of each of these exercises. Each set should be of between 16 to 24 reps. Add to these body weight exercises the classic 'free weight squat' and you will notice huge improvements in your performance. Squats are the best universal weight training exercise there is and will build up strong legs, back and the 'core' stomach muscles.

Protect Your Core

You should also focus on a combination of "core strength" training and flexibility. This will result in strong stomach, lower back and hip muscles. You will be surprised to find out just how demanding on the stomach and hips a marathon is, but running really does put enormous strain on these specific muscle groups.

Yoga?

You could do a lot worse than do a weekly yoga class to supplement your aerobic training. Failing that, you should certainly do 'core work' every time you are in the gym. Don't fall into the trap of 'leaving it til the end' of a workout, your form will be poor or worse still you may just skip it. Before you jump on the treadmill, do sets of abdominal or lower back exercises.