NROL & Marathon Running

[jessie]

I've been working with NROL for the past 6 months and really enjoy the workouts. I signed up for the Baltimore Marathon on 10/10. I understand the volume of running I signed up for, but I also want to keep lifting, if at least once a week for maintenance. Which NROL program would work well with marathon training? Any thoughts?

[jbb]

It used to be that marathoners just ran a whole lot of miles, like 80 -120 a week. They were skinny and looked like skeletons. Now look at the elite marathoners and many (not all) of them have good upper body muscle definition, because it is now known that strength training can help marathoners run faster and avoid injury. So it's good that you want to strength train while training for a marathon. My personal experience is that when I was doing triathlons and cross-training, including weights, I never got hurt. When I started doing primarily running to train for marathons I got hurt. So I think the strength training and cross-training are important.

However, you want periodization in your training, so I think you should modify the NROL workouts while marathon training. In the pre-season you can follow the NROL workouts as written, but during the main training and racing season you probably should only do it once or twice a week and only do 1 or 2 sets of each exercise. Also, do your strength workouts on non-running days, and not the day before or after your long run. Get your main strength gains during the off-season and then just maintain it during the in-season.

Do a google search for strength training for marathoners and you'll find a lot of info.

[sg516]

thanks for the reply to this. i was hoping someone would. i am in the same position. i am going to run my first marathon in tokyo in march and i didn't want to completely give up my lifting routine.

[jessie]

Thanks so much for replying. I definitely do not want to give up strength training in exchange for miles on the road. I am going to do the 'Break In' program of NROL while I train for the marathon, twice a week and not after my long run.

About two years ago when I started seriously weight training, I noticed huge drops in 5k times and I'm almost certain it was because I was a stronger runner. Perfect for maintaining muscle and preventing injury.

[tattooed phat man]

Check out the FIRST plans for the marathon. They have you running 3 days a week and cross training. I used it for Cape Cod in 2005 and ran very well on a tougher than average course.