One aspect of training that I know I lacked for my last marathon was strength training, specifically legs. It was always the exercise I wouldn’t do if I was feeling lazy, tired, etc. I am throwing that out the window this time around and I am really going to challenge myself in the weight room. Not only am I going to commit to lifting weights three times a week, but I am actually going to do full body workouts each time, instead of just arms to keep my legs fresh. I know I will get stronger by lifting legs, and it starts now! To kick it off, I have an awesome full body workout to share with you that I completed yesterday morning at the gym!
Each of the colors is a different super set, so I completed each color 3 times before going on to the next one. All of the weights are listed to use with dumbbells. So for 10 the 10lb weights, I had 1 10lb dumbbell in each hand. The yellow exercises are abs, which I did just one set of each time. Follow me? Ok good!
I wanted to keep the weight relatively light, knowing it had been an incredibly long time since focused on my legs. I am sooo glad I did! My legs were like jello following the workout, and this morning on my run – ouch!! The first mile or so was pretty rough as I loosened up, and the entire 5 mile run was a bit slower than usual. I am happy to get as much of the soreness out before I start training for Chicago! I am almost 100% done perfecting the plan I am making for the Chicago Marathon, and I can’t wait to share it with you on Friday. Let’s just say its going to be an intense summer!
How often do you lift legs? Do you put an emphasis on lifting legs while training for a race, or do you skip legs all together? Anyone else have a training plan for Chicago?!
Hey Mary!
Glad to see more runners getting back in the weight room. As a personal trainer, can I make one modification? For your “abs” workouts, I’d replace any and all crunches/sit-ups/curls with planks, inchworms, and roll-outs. There’s been plenty of research to justify that forced torso flexion (and extension– supermans, etc.) put an insane amount of pressure on the discs in the lumbar spine. Check out Dr. Stuart McGill here for some of the leading research.
Granted, there are some sports which require this movement (gymnastics, divers, volleyball, and even my lovely advanced pole dance), however, for most people including runners and triathletes, there is more reason to stabilize the muscles protecting the spine. You can still get a killer six pack doing planks (it all comes down to diet)!
Woah. Pardon the crazy html junk. http://www.backfitpro.com is McGill’s website.
Thanks for sharing this plan, Mary! I am trying to focus on strength training this summer as I begin building my fitness base for marathon training (which kicks off in the fall). This workout will be a great addition to my routine.
I also joined a group boot camp class that ensures I’ll do weight training at least once a week. I’m hoping to get to the gym at least one other day per week on my own, but I am still trying to “fall in love” with the weight room like I did with running. So far, that has not been going so well… but at least I’ve gotten in a few quality workouts!
I hope you’ll keep sharing your strength workouts – it’ll make me more motivated to stick with my own plan and try some new moves!
Soo glad you get benefit from me posting these! I will definitely continue to do it Meg!!
I have always done upper body and just did legs when they were incorporated into total body moves (such as lunges). Recently I started being trained in Olympic style leg training and I am loving it! I’ve gotten my first few comments on how good my booty looks! That’s good for me because I have NEVER even had a booty…
Weight lifting can get addicting…!
What is Olympic Style Leg Training? Please share
How do you combat DOMS in your legs after lifting heavy while marathon training? I ask because I am training for my first marathon right now. At first I continued with my lifting. As my weekly mileage grows however I’ve cut back on strength as I was A) finding it hard to find the time in the day, and B) noticing sore legs were hampering my legs.
[...] did a fabulous strength workout that I saw on Meals and Miles that she got from Food and Fun on the Run. It was super awesome, and a great way to start getting back in the hang of things! I also [...]
Thanks for posting this! I’m starting training for my first full and know I need to incorporate weights – and I’m going to start here!
Hey Andi! I’m glad you are going to try it out! It kicks my butt every time!
Mary, I just printed out this working, seems stinking HARD! But I will try it!
I lift legs and shoulders every Monday, and continue throughout (half) marathon training, up until taper time. Not exactly scientific, it’s just what works for me!
It definitely is a killer, but is soo worth it!
Tried this one yesterday morning and experiencing some serious jello leg syndrome today! thanks for sharing
Absolutely! Glad you liked it!!!
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[...] wanted to challenge myself rather than just going through the motions. My first idea was to do my Jello Leg Workout, but I decided to get a little more creative with a new circuit [...]