Get stronger, run better!
First of all, I have an announcement. I just signed up for the…………CHICAGO marathon! I’m super excited as I’ve heard many good things about this race. If you have done this race please feel free to leave me a comment below with any tips or suggestions.
Ok, on with today’s post.
In my early days of marathon training and running, I never completed or attempted a single push-up. All I did was run, run, run! I was following the guidelines of many marathon training programs and coaches who did not recommend to build strength because they believe muscles only slow down running performance. This is simply not true.
If you have followed my previous posts, you know that I failed to finish in my goal time for the first three marathons I ran. I made two changes to my marathon training and BAM! I completed a marathon in 3:27. Shaved over ten minutes off my previous times.
I credit less days of running and building strength as the keys to my success. The tricky part was finding the time to build strength, in addition to running, and figuring out how and when to fit in a strength circuit.
Finding the time didn’t turn out to be too difficult. Being a trainer myself, I know of what exercises and how to perform them (oh, and I work in a gym). And, I teach a bootcamp class three days a week, so I just started doing the exercises with the class as I taught. Within a couple weeks, I was performing 15 quality pushups. I was a little hesitant to build too much strength as I was afraid it would slow down my running. But, each week that I got stronger I noticed I felt better and stronger running. So, now I’m a huge believer and don’t skip my weekly strength workout (unless I’m sick).
Again, I strength train with bodyweight only exercises three days per week. Fitting this into a marathon training schedule can be a little tricky, but its actually quite simple. The one rule I follow is to never strength train the day before or the day after my longest run. I allow my body time to rest so I’m fresh for the long run and of course, I take the day off after my longest run. Tuesdays and Thursdays are usually my strength days.
I put together a bodyweight only strength video and share it here with you. This is a simple workout that requires no gym and no weights. You can literally do this in a 6 foot space. Bodyweight exercises are so effective because you are programming your body to work as a unit and you engage and recruit many more muscles than if you were to sit lazily on a machine recruiting only one or two muscles at a time.
Here is the video:
[youtube]http://www.youtube.com/watch?v=BeTgZxdVzkI[/youtube]
Good luck! Please leave me a comment or a question if you have any. Thanks.
Posted by admin | in Faster Marathon Time, Marathon, Run Training | 10 Comments
I had similar results with Pilates. I started Pilates (private 2x a week) shortly after running a 2:17 half. Four months later, I ran a 2:06 half.
I’ve signed up for the Seattle Rock ‘n Roll half but I’m starting training from scratch b/c of an ankle injury. I’m following Hal Higdon’s intermediate training schedule.
“The video has been removed by the user.”
Thanks Courtney. I have heard from many people they get good results from Pilates. I plan to try it soon myself. And, I also plan to run the Seattle half in preparation for building up for Chicago! Hal Higdon has a great program, so you should do fine so long as you follow it. Thanks
I just reloaded, so the video should be working now
Hi Jill!
Just stumbled on your blog, I love it!
I have run the Chicago Marathon 5 times. It is a very flat course. You do go up a steep incline on the last mile, but besides that it is great. The crowds too are amazing! Good luck!!
Thanks David! Glad you found me. And, good news about the flat course in Chicago!!!
Nice Post Jill,
It is very nice to see other trainers who are also runners push the significance of strength training. All run programs I give to clients include at least two days of strength weather they are training for a 5km or marathon.
All the best in Chicago, it’s on my list to do some day.
Cheers!
Oh, this is so helpful! I build muscle easily and so I’m always afraid to strength train because it feels like I’ll bulk up and get slower. This is great!
Great, glad I can help and do not be afraid to strength train. You will be a better runner with better strength. Good Luck
[...] unintentionally shortening my stride due to tight hamstrings -Jill wrote a great post last week, Get Stronger Run Better, about the importance of strength training in addition to running, she uses body weight exercises: [...]