Before I ran my first marathon in 2008, I did not incorporate lifting weights into my training routine; I was a running-only kind of gal. After crossing the finish line in more pain than I imagined possibly, I knew two things. First, I would have to step up my training (missing my longest run and being sick half way around the world three weeks before race dad didn’t help) and secondly, I needed to add in some resistance and strength training into my routine.
For the longest time before I started lifting weight, my husband urged me to start. He kept telling me that lifting weights would improve my muscular strength and endurance for running. I wish I had listened to him sooner because a couple months after I started lifting, I saw a dramatic improvement in my running. I had gained much needed muscular endurance, and I also noticed that I was not nearly as sore after longer runs.
Here was my first ever lower-body lifting routine:
- Squats, 3 sets of 15 reps
- Walking lunges, up and down the length of the basketball court three times
- Dead lifts, 3 sets of 15 reps
- Leg press, 3 sets of 15 reps
- Leg extension, 3 sets of 15 reps
- Hamstring curl, 3 sets of 15 reps
- Adductor machine, 3 sets of 15 reps
- Abductor machines, 3 sets of 15 reps
- Calf raises, 3 sets of 15 reps
Combined with running, this routine made my legs stronger. I noticed that with every stride I had more power. After I incorporated weight training and more focused running (making sure to include a long run, tempo run, and speed drill in every week of training), I saw drastic improvements in my PRs.
In the near future, I will post two more workout routines, my upper-body routine and my core routine.