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2008/02/03, 11:56 AM
I am training to run a marathon in October. I was wondering if I should continue to use heavy weights with my legs or if I should start doing more reps with lighter weights. My goal is to build up my endurance so I can run longer. I run four days a week, on alternating days. I also do two days of arms and one day of legs. I do have one completely off day on the last day of the week as well. I know the days don't add up right, but it's just because I run every other day continuously, so the days are different every week. What should I do for my legs besides running?
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2008/02/03, 12:08 PM
Marathon type training is a different type of trainng regimine. Muscular endurance is what you are after. I would proceed with a circuit type regimine, that is exercises (giant type sets, as this can rival a cardio workout) with little to no rest between sets. Heavy weights will be counterproductive to your goals.
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Baseball is the only field of endeavor where a man can succeed three times out of ten and be considered a good performer
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2008/02/03, 12:12 PM
Ok, so I should lift light weights but do more reps with no rest between sets then? Do you think one day a week along with the running would be enough or should I be working them more? Sorry, I'm just completely new to this. I don't think I've ever ran more than 5 miles in my life and now I'm training for 26 haha.
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2008/02/03, 12:17 PM
Well, light weights as word is not correct. My post was taken a bit out of context. You should still strive to go heavy, but doing as heavy rep weight as possible, not decrease the weights till you can do a hundred.
By circuit training, I am referring to doing one lift, moving directly to the next, and then the next with little to no rest. Keep trying to reduce your rest times between sets. Then rest a few minutes before your next circuit.
Strive to use weights that make you work, not a weight that is so easy it is basically effortless. This way you will build muscular endurance first off, and some muscular strengthe along with it.
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Baseball is the only field of endeavor where a man can succeed three times out of ten and be considered a good performer
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2008/02/03, 12:36 PM
Oh, okay I get the whole circut training thing now. So I should go somewhere in between too easy and my max weight, but leaning towards the heavier side, right?
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2008/02/03, 02:01 PM
Yes, that is correct. The idea is to build muscle endurance first off, with muscle strength built as a consequence instead of a priority.
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Baseball is the only field of endeavor where a man can succeed three times out of ten and be considered a good performer
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2008/02/03, 02:54 PM
Hi Yessica, The author Hal Higdon writes some excellent books on how to train as a runner, also giving valuable information on dieting too. Two vital factors in becoming a good runner. Below is the actual link to the beginners training I used to do from one of his books, which is now, thanks to technology available on the internet:
http://www.halhigdon.com/halfmarathon/novice.htm
you can also go to Runner's World website, they have great information as well. Good luck and let us know how the progress is.
Also, since you are new to this, it might be worthwile to first train and do a few 5k's to get yourself prepped and bump it up to more miles as you go. Here is a link to the Beginning Runner's Guide as well as a 5K Training Schedule. The final link is the actual full marathon training.
http://www.halhigdon.com/beginrunner/intro.htm
http://www.halhigdon.com/5K%20Training/index.htm
http://www.halhigdon.com/marathon/Mar00novice.htm
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Bettia
Life is all about timing... the unreachable becomes reachable, the unavailable become available, the unattainable... attainable. Have the patience, wait it out It is all about timing.
-Stacey Chapman
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2008/02/03, 03:55 PM
bb1fit- thanks for your help, i appreciate it!
ravenbeauty- Thanks for the tips! I actually bought a book called the beginners guide to long distance running and I have been following the running schedule in there. However, the book doesn't really go into a specific diet, so I will definitely look into that. Also, I know I probably should start small and work up by running a 5K or something, but I'm the type of person who always dives head first into this kind of stuff. Besides, I'm going in only with a goal to finish, not set a great time. :big_smile:
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2008/02/03, 04:57 PM
Most marathon type atheletes diet are typically heavy in carbohydrates. Endurance type atheletes burn a large amount of calories. Add in good lean proteins, and you will do well.
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Baseball is the only field of endeavor where a man can succeed three times out of ten and be considered a good performer
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2008/02/03, 05:30 PM
Well that's good, because I love my carbs! Now I have an excuse to eat more of them! I will be sure to make an effort to eat more lean proteins though, but that shouldn't be a problem either. I think I'm already eating a pretty good diet, which is good because it's one less thing I have to worry about changing right now.
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2008/02/04, 01:14 AM
yessica, you're welcome for the tips, just remember the goal of starting small and reaching to bigger runs such as a marathon are not designed specifically to have timing as your goal, but as you want to finish. You have to build up your endurance to last a marathon run, especially if you've never ran one before. Lots of clean carbs and even some starchy ones are great for you as well, you will need them.
Good luck, you are going to have a lot of fun with this, I know I had a blast when I ran. :)
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Bettia
Life is all about timing... the unreachable becomes reachable, the unavailable become available, the unattainable... attainable. Have the patience, wait it out It is all about timing.
-Stacey Chapman
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2008/02/04, 10:32 AM
Thanks ravenbeauty! I guess I'm mostly doing this just to prove to my dad that I can, which is motivation enough haha. He's in great shape, and he's doing a marathon as well in October (not the same one as me though). I can keep up with him in everything else except running. He's a runner and I'm just not I guess. I don't know why it's so hard for me though! I used to play soccer as a forward for 9 years, and I had no problem, but now I have trouble running for 5 minutes straight. Maybe I'm just getting too old! haha, jk. :big_smile:
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2008/02/04, 11:17 AM
You need to find your zone..long distance running is hard it requires a lot of focus, but once you get into your "groove" so to speak, it can be pretty cool. :)
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Bettia
Life is all about timing... the unreachable becomes reachable, the unavailable become available, the unattainable... attainable. Have the patience, wait it out It is all about timing.
-Stacey Chapman
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2008/02/06, 01:53 PM
Ok I'm back from the shadows for this thread. :)
Yessicarathsak - ravenbeauty is dead on with hal higdon schedules, etc for the beginner marathon. If your intention is to finish only, then the 26 is best attacked for a beginner in a walk/run format with timed transitions. This helps to eliminate lockup issues since you are alternating the stress to another portion of your leg muscles every 5-10 minutes.
Your alternative goal is if you would like to run the entire way. In this case you will see a stair step approach in regards to your training run distances. They look kind of like 10-8-12-8-14-10 all the way to 20. Keep in mind that these are spaced on a 2 week duration with filler low milage runs in between. With this approach I've found that everyone locks up at the 20 mile mark in the marathon because as a beginner they have never ran 26 miles before, so therefore I've found that you need to adjust the hal higdon schedule to build you upto 26 miles for a long run. After you have a few marathons under your belt you can just train to 20 from what I've experienced. Leg training with heavy weights can help you alot as well on your off weeks. It's normally called Cross Training in most of the marathon schedules, but it basically serves the same purpose as speed training in which it builds your mucsle strength up to kick your stride out further therefore increasing your times without making you breathe any harder. I hope this helps you and good luck.
Ralph
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2008/02/06, 01:58 PM
last and the most important. Anything over 12 miles plan out. food/drink stops weather, etc. and listen to your body over the schedule. Basically if you have shin splints quit until you are ready to run. You only hurt your training by sucking it up in that respect. As a long distance runner breathing is not an issue but instead muscle exhaustion and stress injuries.
That guy I'm with in my profile picture is Dick Hoyt btw.
If you haven't heard of him, it's worth a google search to inspire you.
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2008/02/06, 03:35 PM
Thanks gangstershoes! The book I have sounds a lot like the hal higdon one does. I plan on doing a lot of walk/run intervals throughout the entire thing, but I hope to run the majority of it. Thanks for the tips!
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