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Best strength training for a first marathon?

Commented on October 29, 2013
Created October 27, 2013 at 6:09 PM

What strength workouts would benefit best in training for a marathon and should I do them 1 or 2 days a week to maintain muscle mass? What about sprints or speed work?

First marathon, female, looking to lose 5-7% bodyfat in the process as well

F291857fa12a0291688ea994343156dc

(720)

on October 29, 2013
at 04:39 AM

@CDone take a look at @huntc2 questions about Marathon training & fueling, weight loss. I think she would benefit from your expertise. She was asking about losing weight in preparation for her marathon... I wasn't sure that made sense?

E9778fe5e14bf6237c178650cc3c4f58

(0)

on October 28, 2013
at 08:44 PM

Thank you! I figured I'd work towards something less violent but still competitive haha. This looks great and I will certainly implement this all in my training. I really appreciate it!

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3 Answers

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3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on October 28, 2013
at 08:19 PM

First, let me just say a female who competes (or at least trains) for rugby and MMA is simply bad-ass. That's awesome.

If I were training you, I'd go easy on the running and hard on the weights.

For the run portion, I'd give you a 4 week base build and then start you on this:

http://www.wu.ece.ufl.edu/marathon%20training-first%20marathon.pdf

For the cross training days I would do two on the bike/elliptical followed by weight training and one of just weight training.

for Weight Training I would do an ABA with:

A Workout:

Pull Ups

Reverse Crunches

Lunge

Dips

Military Press

Renegade Rows

B Workout

Bent over Rows

Good Mornings

Bench Press

Bicep Curls

Dead lifts

Front and Lateral Dumbbell Raises.

E9778fe5e14bf6237c178650cc3c4f58

(0)

on October 28, 2013
at 08:44 PM

Thank you! I figured I'd work towards something less violent but still competitive haha. This looks great and I will certainly implement this all in my training. I really appreciate it!

F291857fa12a0291688ea994343156dc

(720)

on October 29, 2013
at 04:39 AM

@CDone take a look at @huntc2 questions about Marathon training & fueling, weight loss. I think she would benefit from your expertise. She was asking about losing weight in preparation for her marathon... I wasn't sure that made sense?

0
E9778fe5e14bf6237c178650cc3c4f58

on October 28, 2013
at 07:54 PM

@Cdone thanks for getting back to me! Since this is my first marathon, my goal is completion at a 10 min mile or less pace. I am in decent shape from collegiate athletics, mma, rugby and I have completed a half marathon. My goal is to complete but without loss to lean muscle mass and to decrease body fat from 24% to 19-20%. I was wondering if you would suggest body weight specific workouts or compound workouts with heavier weights. Also, would you suggest 1 or 2 x a week? A major concern of mine is cortisol buildup from the long endurance workouts I will be doing. I already store most of my excess body fat around my midsection so I'm trying not to let that get any worse. I really appreciate you commenting! Thanks!

0
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on October 28, 2013
at 07:43 PM

In my opinion, you need to specify your goals. I typically train runners who are looking to be elite runners. These runners have a very different set of goals that your average runner.

Elite runners are looking to run their fastest regardless of the potential harm to their bodies. For elite runners I typically recommend compound, functional, weight training programs that compliment the run training. The goal of this program is to reduce injuries through targeted weight training (i.e. deadlifts to strengthen hamstrings -- runners are usually quad dominate). The program is typically high weight, low reps to reduce the impact on muscles that are already being hammered by high mileage.

For recreational runners who are hoping to complete a marathon, I would suggest following a full body weight program that allows for large range-of-motion movements (like walking lunges). The goal of this program would be to engage the whole body and create a well-rounded athlete.

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