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I have a question about strength training, and Hally suggested I post it here, since there are certified personal trainers over here who also run marathons.<br><br>
Normally, I run on Tues, Wed, Thur, Sat, and Sun, and do light strength training on Mon and Fri. I usually do 7-8 exercises on those days, 3 sets of each, about half upper and half lower body, and some core work. The weighted squats, dead lifts, and lunges seem to leave me the most sore for 1-2 days afterward, enough to affect my runs. I never do all three on the same day because of the severe soreness that would follow, but usually do weighted squats/dead lifts on one day, and lunges on the other day. I do other lower-body exercises as well, but none that leave the residual soreness that those 3 do.<br><br>
I rotate through these same exercises every week (same reps, same weights), and have for a couple of years. Yet each week my glutes and hams are stiff and sore for 2 days after strength training days. Which leaves me with the question – why are my muscles not getting accustomed to these? Am I breaking down muscle tissue as fast as I am building it?<br><br>
I’ve heard that you need rest to build muscle, but they get 24 hours between the weights session and my next running session to rest, and most marathon runners only take one day off, not the two days I take off. I should say that I am running more than I have ever before, 51-56 miles/week, which may be a factor in my muscles not getting enough rest to regenerate. You can see my log at <a href="http://runningahead.com/logs/13e274008de34ecaba96df8fd84fc949" target="_blank">http://runningahead.com/logs/13e2740...96df8fd84fc949</a> if you like.<br><br>
I don’t want sore hams/glutes to get in the way of my marathon training, but don’t want to reduce the exercises that I think are the most valuable (i.e. to my thinking, if it hurts the next day I must be doing some good).<br><br>
Any suggestions?
Normally, I run on Tues, Wed, Thur, Sat, and Sun, and do light strength training on Mon and Fri. I usually do 7-8 exercises on those days, 3 sets of each, about half upper and half lower body, and some core work. The weighted squats, dead lifts, and lunges seem to leave me the most sore for 1-2 days afterward, enough to affect my runs. I never do all three on the same day because of the severe soreness that would follow, but usually do weighted squats/dead lifts on one day, and lunges on the other day. I do other lower-body exercises as well, but none that leave the residual soreness that those 3 do.<br><br>
I rotate through these same exercises every week (same reps, same weights), and have for a couple of years. Yet each week my glutes and hams are stiff and sore for 2 days after strength training days. Which leaves me with the question – why are my muscles not getting accustomed to these? Am I breaking down muscle tissue as fast as I am building it?<br><br>
I’ve heard that you need rest to build muscle, but they get 24 hours between the weights session and my next running session to rest, and most marathon runners only take one day off, not the two days I take off. I should say that I am running more than I have ever before, 51-56 miles/week, which may be a factor in my muscles not getting enough rest to regenerate. You can see my log at <a href="http://runningahead.com/logs/13e274008de34ecaba96df8fd84fc949" target="_blank">http://runningahead.com/logs/13e2740...96df8fd84fc949</a> if you like.<br><br>
I don’t want sore hams/glutes to get in the way of my marathon training, but don’t want to reduce the exercises that I think are the most valuable (i.e. to my thinking, if it hurts the next day I must be doing some good).<br><br>
Any suggestions?
