Runner's Training Tips: Lifting weights part of a half marathon training program?

I have been working on all three aspects of training - endurance, strength and speed. This past week, I tried going back to my weight lifting for a total physical program only to realize that my running program was adversely affected by tired muscles for two full days, making me run slow and it was like lifting heavy legs. How do experienced runners deal with the strength aspect? I practice on moderate hills and that helps but I wanted to be more effortless on going up the hills since my first half marathon will be on moderate inclines and hills.   

Indianspringsguy:I have been working on all three aspects of training - endurance, strength and speed. This past week, I tried going back to my weight lifting for a total physical program only to realize that my running program was adversely affected by tired muscles for two full days, making me run slow and it was like lifting heavy legs. How do experienced runners deal with the strength aspect? I practice on moderate hills and that helps but I wanted to be more effortless on going up the hills since my first half marathon will be on moderate inclines and hills.   

 Do you think strength is part of running?

Strength is measured in one lift, it's your largest amount of weight you can shift, you never use that in running, and certainly not in a half marathon.

What you're after is power, and the endurance to use that power throughout the race.

I'm training for a decent HM time myself, and am about to add some weights into the mix: I'll do one heavy low rep set per week, and one low weight high rep set 3-4 days later. If your race is hilly I'd swap the later set for hill training on alternate weeks. The heavy set I'd do at the end of the day, and take the next day off. Work it into your training as you like best.

Having said all that, the best way to get up hills is to carry less weight up them, so under no circumstances neglect your long slow distance training, that still forms most of your work, right? 

n_higgins...

I tend to agree - lifting weights helps to tone muscle..I use to be a total couch patotoes (though not overweight). I started weights to build muscle - helped - but didn't help tone the waist & abs. So now I run to help reduce the waist and it seems to be working and I do weights to keep muscle tone.

Though I understand you can't really achieve huge muscle growth whilst pursuing a programme to reduce fat through running..

Finding time is the hardest. I now do bootcamp twice a week, try and run three times a week and then fitting in weights is hard..but i'm giving it a shot! 

 

 

 

I use the weights to address specific injury problems I have, to keep them from becoming issues. At the last phase of half marathon training I am down to 1 weights work out a week which is very focussed on glutes, hamstring and upper body . Earlier in the training cycle I will do 2 or 3 weights sessions but as the milage goes up the weight on lower body goes down and the reps go up.

Also, it comes down to specific training. Weights helps build general muscle strength and helps address muscle imbalances that can lead to injury but nothing trains you for running like running. So you want to get better at hills, you do structured hill training.

And rest is important! You need at least one day a week of complete rest. I find I need one day rest and one active recovery day to be able to run at my best.

As always though, your milage may vary. Play with the programs and find what works for you. Stirring weights back in may be best done in recovery rather than as part of a race training cycle