Marathon training is everything about miles registration, right? not quite. It is clear that running occupies the lead center during the marathon training, force training also plays an important role, as it works as a strong owner (often overlooked) for your miles.
Whether you are a marathon for the first time or an experienced hostility that chases public relations, integrating the strength of strength into your weekly routine can help you operate stronger, recover faster, and stay -free for long. If you have ever finished long -term with painful hips or a slow step, strength training may be the solution you miss.
Let’s explore how the force training on the marathon contestants can help you go to the distance without burning.
Why training force matters to marathon runners
Training force for marathon hostility is not related to bloating; It comes to building a solid and effective engine. Research constantly shows that contestants who merge force training improve their ongoing economy (how they use oxygen efficiently) and steps mechanics and endurance.
Here’s what appears to be at work:
- Better mode over long periods, which reduces wasted energy
- The most powerful glut and knee tendons to run your step and install your knees
- A more elastic essence helps you to keep the shape when it strikes fatigue
- Less than excessive injuries thanks to improving muscle balance and joint stability
Simply: Smart power training helps you operate more intelligent, not more difficult.
Common myths about force training for hostility
Let’s wear the air surrounding some myths that prevent the contestants from adopting the work of strength:
Legend: Power Training causes you to grow up
Building a large muscle mass requires a completely different approach than what is used in MARATHON Prep.
Low weight to moderate, and high strength training (two to three times a week) improves strength and muscle endurance without adding the bulk.
Legend: Running is enough for exercise
While running the heart and blood vessels, it does not completely reinforce all the connective muscles and tissues that depend on them.
Weaknesses, especially in the nucleus, glutet, and hips, can eventually make a bad shape and injury.
Legend: I have no time for running and force of strength
Even two short sites of strength per week can make a big difference. If you avoid training and marginalized due to injury, this is the time you will achieve truly You feel the cost of skipping it.
Best strength training exercises for hostility
You do not need to live in the gym or save complex procedures to see the results. The key is to focus on functional and complex movements that support your step, balance and common stability.
The following exercises are a home -friendly and provide great benefits with minimal equipment:
Squatting
To perform squatting, stand with your feet by width the hip away and lower the hips back and down as if you were sitting on a chair. Keep your chest and high heart, then press through your heels to return to stand. To merge weights, hold one dumbbell in each hand, while keeping your arms on your sides.
This exercise is targeted:
- Glut
- Quadrilateral
- Knee strings
- essence
Safsa helps to strengthen the bottom of the body and sinners, and to build the foundation you need to pay the land efficiently with each step.
Deadlifts
The dumbbell is one in each hand. Then, with a flat and slight arms on your knees, it depends on the hips to lower the weight towards the ground, while maintaining the dumbbell in front of your ships. Focus on maintaining a good situation and pressing glutek while you are standing back to target you:
- Knee strings
- Glut
- Lower back
Deadlifts improves hip articus and enhances the entire rear chain, which plays a major role in the strength of the step and the prevention of injuries.
Glut bridges or hip directions
Lie on your back with bending your knees and flat feet on the floor. Driving through the heels to raise the hips towards the ceiling, and press glutec at the top before the decrease. If you want to merge the weight, get a heavy dumbbell through the hips.
This step helps to stimulate and enhance glutet, which is often not exploited in the contestants and can lead to compensatory injuries if left weak.
Panels
Prepare your forearms on the ground and your body in a straight line from head to heel. Involve your essence and glues, and keep the position for 30 to 60 seconds without leaving the SAG or PIKE hips.
The panels build a deep basic power, which supports the appropriate running position and keeps the solid model, especially during the long -term fatigue.
Side steps of the resistance division
Place a resistant tape around your thighs or ankles, bend a little on the knees, and take the side steps subject to control while staying in a sporty position.
This small but powerful but powerful step is targeted, which play a major role in preventing knee collapse, IT issues, and other common excessive injuries.
How to integrate strength in your marathon training
Add strength training in your marathon plan does not mean sacrificing running. The key is more intelligent, not more difficult, and strategically swelling your sessions to support your ongoing goals.
Frequency: How many times should the contestants train the train?
The consistency is the key, but this does not mean that you need to train strength every day. For most marathon contestants, two to three sessions per week are the beautiful place. This allows you to build strength and enhance good movement patterns without interfering with your ongoing goals.
- Two full body for the week are many during peak miles.
- If you are in the construction of the base or other than its season, you can add a third day that focuses on basic stability or one brightness.
This frequency gives your body the support it needs to operate the long term and recover efficiently, without adding unnecessary fatigue to your training burden.
Time: When will you add strength to your training week?
The strategic time makes a big difference when it comes to progress without burning. You will need to associate your strength with low -density days and avoid lifting before your most demanding runs.
Try to schedule force training on:
- Easy running
- Rest days, but keep the weight of the weights and a low size to support the recovery
- Crossing training days, especially if you combine lifting, yoga, expansion or movement
Avoid heavy lifting directly before fast exercises, hill sessions or long -term. You will get more jogging and your strength when your legs are not before.
Continuing: What do you do in the last weeks before the race day
In the final extension of the marathon training, usually within two to three weeks, your focus should turn into recovery, preparation for race and prevention of injuries. This means that the strength training routine should go to maintenance.
This is what it seems:
- Reducing groups, actors and public density
- Focus on the work of mobility and body weight movements that keep you violent and share without wearing you
- Skip any new exercises or heavy elevators, which may cause pain or stress in the worst possible time
Think about this separation period as an opportunity for your body to accommodate all the hard work you did. By calling back and giving priority to active recovery, you will make the starting line to feel strength, stability and willingness to run your best race.
Tips to train safe and effective power
To make the most of your sessions and survival free of injuries, keep these principles in mind:
- Start light and focus on the form – Master’s versions of the body weight of each exercise before adding the resistance. Do not hurry in the process – quality movement adopts strength, not just heavy weight.
- Gradually progress Weight, groups, or actors over time. Here is a good base: If you can make final representatives of the group with ease, you are ready to rise.
- Listen to your body – Natural pain, but the pain is not. Give priority to recovery, sleep and moisture, especially during high weeks.
Also remember to give priority to your mobility. Tight hips, ankles and knee tendons can limit your movement. Mer the dynamic warm -up processes before the exercises and make sure the foam wrapping or fascia after that.
Special considerations for marathon hostility
Every hostility is different. Your strength plan must reflect your goals, training, and even your biological rhythms, so put these other factors in mind:
The period aims
Just like your running plan has stages (base, building, peak, lacking), so your strength plan must. Early training, focus on building strength. As the race day approaches, the shift to maintenance.
Support your hormonal health
For women, hormonal fluctuations can affect energy, strength and recovery. You may feel stronger during the first half of your cycle (porous stage) and more tired before or during the period (audio and menstruation stages).
Listen to your body and adjust accordingly, including lowering weights, taking more comfort, and exchanging the gentle movement when needed.
Nutrition supports strength
The workforce creates microtears in your muscles that you need fuel to fix. Make sure to get enough protein, carbohydrates and moisture to support both running and lifting.
Lifting Laboratory: Your friend
In Chuze Fitness, we get that adding something new to your marathon routine can be a little frightening. For this reason, we created the lifting laboratory, which is an area dedicated to learning, growth and polling in a way that suits it You.
Whether you just start training on strength or want to adjust your shape before the race day, the lifting laboratory is here to help you lift with confidence, stay free of injuries, and feel stronger in every step.
sources:
Chiswich-physio and performance. Training force for hostility. https://www.chiswick-physio.co.uk/blog/strength-training-for-runs/
The world’s runners. 5 signs of glue weakness and what to do about it. https://www.runnersworld.com/training/a64687693/weak-glues-signs-and-Solptions/
WebMD. The course synchronization. https://www.webmd.com/women/CYCLE-Syncing