Sharing the main points on how to train for a half marathon and sustain a operating routine while making time for strength training.
Hi associates! Happy Monday! I hope you had a great weekend. Since so a lot of my associates are profiting from outside exercises and planning fall bodily or digital races, I needed to re-share this submit about a considerably difficult subject: training for a half marathon while strength training.
I believe it’s SO necessary to complement your operating with some sort of strength training. It might help to strengthen and defend your muscle tissues, notably those surrounding your knee and hips, to aid you run sooner and extra safely. It’s quite common for runners to get injured throughout training as a result of they push it too onerous and don’t train effectively. It’s very straightforward to overtrain, particularly with the myriad of “training plans” which can be on the market.
When a good buddy reached out about getting injured throughout her newbie’s half marathon plan, I took a take a look at it for most likely 3 seconds earlier than saying,
“That’s too much running.”
Of course, when you’re used to operating and do it every day, it’s NBD to slowly enhance mileage and hold operating virtually day-after-day. If you’re an elite runner, after all you’re operating a lot! If you’re a newbie or novice runner, it doesn’t make a lot of sense from going to “a few miles every few days” to “6 miles one day, speed intervals the next, 3 miles after that, and a 50-minute run the day after that.” It’s an excessive amount of.
When you’re a starting runner, you want to be strategic about how usually you’re operating (and the aim of every run!) as well as to strength training or cross training to forestall damage and enhance strength.
Please understand that I’m NOT a operating coach. I’m a licensed private coach and weight loss specialist who has run a handful of half marathons. Some of them have been nice, a few of them have been roadkill. (Thankfully as time went on, I realized what labored for me and what would assist me PR. In my case, it was solely 2 strategic runs per week as well as to the courses I used to be instructing and my very own strength exercises.) If you want a particular training plans for your wants, please attain out to a operating coach close to you, or hit up my associates Teri or Janae and see who they advocate!
I took the plan my buddy despatched me and tweaked it. I eradicated a couple of run days – as an alternative of operating 5-6 occasions a week, it’s 3-4 – and added in strength training exercises that I’ll submit beneath.
Spoiler alert: she adopted this plan precisely as written (a couple missed days as a result of life) and ran a sub-2 hour half marathon! YESSSS!
(To obtain a full PDF model, click on right here.)
For the HIIT training, you’ll do 30 seconds of sprints and 30 seconds of relaxation for 15 minutes complete. For your hill days, you’ll deal with including resistance to actually problem your hamstring, core, and glutes.
In a time crunch? Eliminate the Monday 2 mile straightforward run or the bonus training on Tuesday.
Want to take a class? Add in spinning or one other cardio class you’re keen on (dance, kickboxing, step) for cross training on Fridays, or attempt taking a barre exercise on Tuesdays for your leg day. You also can skip higher physique on Tuesday (solely straightforward run) and do an Orangetheory exercise on Tuesday. Please let me know when you need assistance shuffling issues round! Instead of ADDING in additional occasions and courses, see what you possibly can swap for most effectiveness.
Strength training and half marathon plan:
These exercises use fundamental (however environment friendly) strength training strikes. If you haven’t lifted weights frequently, I’d make a private training appointment to be certain your type is on level earlier than venturing into strength training by yourself. (The purpose right here is to hold you injury-free!) As all the time, discuss with a physician earlier than making any health adjustments.
Upper physique exercise:
Lower physique exercise:
Core exercises for runners:
Barre ab exercise
Standing core exercise
Diastasis recti secure exercises
Hip strengtheners are on this submit! I like to recommend including these in on restoration days.
I hope this helps a little!
Are you training for any races this fall?
What health targets are you going after proper now?