Question: I am getting ready to run a marathon and read in a running magazine that I should be lifting weights as well. The article didn’t provide any guidelines and I don’t know what exercises I need to be doing or how often. Can you advise?
Answer: It’s often surprising to runners that they need to lift weights as well as run. It’s not a bodybuilding approach that is needed but one that strengthens core muscles and the anaerobic energy system that engages when the race course has a challenging hill.
We covered a 3-D abdominal approach last week, and that’s the place to start:
- Hanging Knee Raises for three sets of 15 reps,
- Russian Twists for three sets of 30 and,
- Punch Crunch for three sets of 20.
Once you have cycled through all of those, then proceed to hip presses. One foot is placed on the floor and the other leg is held up. Push from the heel lifting your hips off of the floor for 15 reps. Change feet and repeat for three sets.
Alternate those with lying leg curls for three sets of 10 reps.
Deadlifts are important for glutes and lower back strength, which takes a pounding for those 26.2 miles. Do three sets of eight reps in conjunction with incline dumbbell press for three sets of 10 reps.
The 3-D Shoulder Band comes next, along with dumbbell squat presses. 3-D Shoulder Band uses a lightweight band for three exercises, all for 10 reps each. Do 10 reps lifting your arms upwards in front of you then do 10 reps out to the sides and 10 reps to the rear.
Now do 10 reps of dumbbell squat presses. Alternate these two exercises for three sets.
Finish with single leg goblet squats for three sets of 10 reps on each leg.
These exercises will strengthen your core and help you hit the hills on the course without wearing out too much and finish your race strong.
God bless and keep training,