What are the most useful strength training for marathon runners? Are legs more important than core and arms? I go to a gym, and do not mind using any machines or weight training.
I cannot do typical squats due to a tight Achilles tendon. (It is not possible for me to do so without falling on my rear). If squats are as useful for long-distance runners as I have read, what is a good alternative?
Thanks...
lots of pushups supplemented by 211 laps (marathon) on an indoor track
800 Quitter wrote:
lots of pushups supplemented by 211 laps (marathon) on an indoor track
800 Quitter hit the nail right on the head. It'd make you even stronger to run the distance on a smaller track. If you can find one thats 20 laps to the mile, think how strong you'll get.
I am sorry to say, but I don't listen to quitters or nobodies. (Especially if I suspect they are the same person)
Lift some small pebbles or breadcrumbs.
I recommend first loosening up the tight achilles. There are weight exercises you can do to slowly de-tighten your achilles. Then, you could hopefully do the squats. My coach told us those are basically the best for strengthening legs.
As for gym equipment, maybe you can try leg extensions and leg presses. Just sets of 10 maybe repeat three times, and do twice each week.
GLOSSYfinish wrote:
Then, you could hopefully do the squats. My coach told us those are basically the best for strengthening legs.
Good advice.
maybe you can try leg extensions and leg presses
Horrible advice.
Leg extensions are dangerous for the runners knee. Trust me.
You really only need two exercises for your legs: squats and deadlifts.
If you're fancy you can add some more like box jumps, lunges, etc but squats and deadlifts should be the staple.
Xfit_guy_the_real_one_1 wrote:
GLOSSYfinish wrote:Then, you could hopefully do the squats. My coach told us those are basically the best for strengthening legs.
Good advice.
maybe you can try leg extensions and leg presses
Horrible advice.
Leg extensions are dangerous for the runners knee. Trust me.
You really only need two exercises for your legs: squats and deadlifts.
If you're fancy you can add some more like box jumps, lunges, etc but squats and deadlifts should be the staple.
I finally completely agree with X-Fit guy^^
EPOpian wrote:
Xfit_guy_the_real_one_1 wrote:Good advice.
Horrible advice.
Leg extensions are dangerous for the runners knee. Trust me.
You really only need two exercises for your legs: squats and deadlifts.
If you're fancy you can add some more like box jumps, lunges, etc but squats and deadlifts should be the staple.
I finally completely agree with X-Fit guy^^
I don't. Box jumps would be a terrible idea, especially given that she said she has Achilles issues. Lunges should be a staple of any runner's lower body workout.
gym brat wrote:
I don't. Box jumps would be a terrible idea, especially given that she said she has Achilles issues.
Box jumps UP.
Not box jumps DOWN.
Big difference.
Jump up, step down.
My physiotherapist is also a runner and ALWAYS tells me to do squats; he says if I'm in a rush and only have time for one strength exercise, DO SQUATS!
I would get that Achillies taken care of first or else you won't be able to run your marathons properly anyway. You can do eccentric heel drops, and also sleep with a night splint which has had amazing results for me at least. Also, if your Achillies is bad, make sure you have at least an 8mm drop in your shoes, and they should have decent cushioning.
Or you could just do hill repeats to strengthen your legs.