Marathon training is about a thousand registration, right? Not quite. During the running of marathon training, strength training also has an important role, which serves as a helpful (and often forgotten) for the purposes of your mile.

Whether you follow a prime marathon or unattended runner, you can work for strength to integrate your routine every week, recovering faster and without injury without injury. If you have long terminated, with cancer or slow step, the strength training may be a solution.

Let us explore the training for strength to marathon runners without the start of smoking you can help you go to distance.

Why Strength Practice Runners for Maritime

The training of strength for marathon runners is not increased. It is a permanent and efficient engine building. The research consistently shows the improvement of the runners that internalize strength to improve their economy (how they use oxygen), hard mechanics and resistance.

Here is what action is like:

• Better position in long runs, reducing energy that wasted
• Stronger glute and hamstrings to turn on your way and stabilize your knees
• It is more elastic core that will help keep shape when it takes fatigue
• Less excessive injuries to improve muscle balance and together thanks to stability

Simply put: Smart training training helps you make intelligent, not only more difficult.

Common myths about the training of strength for runners

Let's clean the air around some myths that keep runners that hug strength:

Myth: The training of force makes you ship

Building important muscle masses is a very different view than what is used in Marathon Prep.

Low and moderate weight, high replacement force training (two or three times a week) improves strength and muscle resistance without bulk.

Myth: Running is enough workout

It builds cardiovascular resistance when running, does not fully strengthen all the muscles and connection tissues that trust.

The weaknesses, especially in nuclei, glutan and hips, can cause a poor shape and an event.

Myth: I don't have time to run and strengthen the train

Two short strength sessions a week can also make a big difference. If you avoid training training and are excluded through injury, then you will really Feel the cost of skipping.

The best force workout for runners

You don't live in the gym or see complicated routines to see the results. The key is based on composite and compound movements that support your path, balance and unified stability.

The following exercises are runners and offer great benefits with minimal equipment:

Accossue

To make a squat, stay apart of the hip width of your feet and go down the hips back and down in a chair. Keep the breast raised and committed to your kernel, and click to return standing through your heels. To insert weights, hold a dumbbell in each hand, keeping your arms on your sides.

This exercise has your goal:

• Shines
• Quators
• Hamstrings
• Core

Squats helps strengthen your body and core, building the base you need to effectively throw the ground.

Deadlifts

Hold a dumbbell in each hand. Then with a small bend of flat back and knees, hinge your weight on the ground to the ground, keeping dumbbells in front of your brightness. Focus on keeping a good attitude and squeezing your glutes while you are directed towards yours:

• Hamstrings
• Shines
• Lower back

Deadlifts Improves the mechanics of hip Bisage and strengthens the entire rear chain, which has an important role in the prevention of power and injury.

Glute bridges or hip impulses

Lie on your back to bend your knees and feet flat on the ground. Drive through your heels to lift your hips to the ceiling before tightening your gluts on the top before dropping down. If you want to get into weight, hold your hip dumbbell heavy.

This movement helps to activate and strengthen glutes frequently underlined in cyclists and can lead to compensating damage if you are weak.

Alban

Set the forearms on the ground and your body in a straight line from his head to his head. Bring your core and glutes, keep the position for 30 to 60 seconds without leaving your hips or pike.

The tables build a basic deep strength, which supports the right attitude and maintains your strong form, especially long-distance fatigue.

Resistance band side steps

Place the resistance band on your thighs or ankles, bend a little on your knees and take control of the controlled side while they stop in an athletic position.

This small but powerful movement has your hip stabilizers, and the great mission is to avoid the knee collapse, IT band issues and exaggerated usual injuries.

How to insert force in your marathon training

Adding strength to your marathon plans does not mean to sacrifice the run. The key is faster, not harder, and strategically arranging your sessions to help organize strategically organizing your running goals.

Frequency: How often should the runners have to be done?

Consistency is key, but that doesn't mean you need to do strength training every day. In most two or three sessions a week, it is two sessions a week. This allows you to build strength and strengthen good movement models without hindering your running goals.

• There are many two full-body sessions a week at the peaks of the mile.

• If you are in the base construction phase or season, it could be based on the third day in a single nucleus or leg.

This frequency supports your body for long terms that need power and recover efficiently without adding unnecessary fatigue to your training charge.

SEASON: When to add strength work to your training week

Strategic time causes a big difference when it is stronger without smoking. You will want to pair your strength with smaller intensity days and avoid lifting your running in front of most.

Try to organize strength training:

• Queen's Day (do your run first and then lift) to group your hard efforts together
• Rest days, but keep weights light and low volume recovery
• Cruces training days, especially if you are combining yoga, stretching or mobility work

Avoid lifting heavy, speed workouts, hills sessions or long terms. You will run your run and your strength more when your legs are not preired.

Tapering: What to do in the last few weeks of the race

In the last stretch of marathon training, the last two or three weeks should be changed to recover your focus, race preparation and injury prevention. This means that your strength training routine should be included in maintenance.

Here's what it looks like:

• Reduce sets, representatives and general intensity
• Focus on mobility work and body weight movements without capturing without dressing
• Skip new exercises or heavy elevators, which can cause pain in the worst possible time

Think about this taper period to absorb hard work done by your body. You will be willing to mark and prioritize active recovery, a strong, stable, stable starting line and your best race.

Tips for getting a safe and effective strength training

To make the most of your sessions and stay without injury, keep these principles remember:

• Start the shape of light and focus - Before adding resistance to each body weight version of each exercise. No rush process quality movement builds strength, not heavy weight.

• Move forward gradually - Increase weight, sets or repetitions over time. Here is a good rule: If the final repetitions of a set is easily, you are ready to equalize the level.

• Listen to your body - The generation is normal, but no pain. Priority recovery, sleeping and hydration, especially in weeks of high-mile.

Remember to prioritize your mobility work too. Narrow hips, ankles and hamstrings can limit your range of movements. Enter dynamic warmths in front of your workouts and ensure extend or shoot foam.

Special reflections for marathon runners

Every runner is different. Your strength plan should reflect your goals, training phase and your biological rhythms, so keep these other factors in mind:

Periodic issues

Your running plans should be phases (base, construction, peak, taper), should be your strength plan. At the beginning of training, pay attention to the strength of construction. Near the race day, change to maintain.

Help Your Hormonal Health

For women, hormonal incidents can cause energy, strength and recovery. You may be in the first half of your cycle (phase phase phase) and before your period or menstruation (luteal and menstrual phases).

Listen to your body and adjust accordingly, including lowering weights, take more rest and smoother movement.

Food supports strength

Strength works produce microtes in muscles that need fuel. Make sure you get enough protein, carbohydrates and hydration that you are getting your running and lifting yours.

Lift Laboratory: The side of your strength

In Chuze Fitness, we get to add something new to your marathon routine, it can be scary. Therefore, we created a lift lab, a way to learn, grow and strengthen you.

If you want to start your form before the race day or mark your form, the lifer lab is here to help you lift confidently, stay without injury and feel strong.

Sources:

Chiswich-Physius and performance. Training for runners for runners. https://www.chiswick-physio.co.uk/blog/strenth-training-for-runners/

The world of runners. 5 signs of weak glutes and what to do. https://www.runnersworld.com/training/a64687693/weak-gluuta-signs-and-solutions/

Webmd. Cycle synchronization. https://www.webmd.com/women/cycle-syncing