help me with training questions!!!

[keeponrunning]

Help me with a few questions on training for a marathon or half marathon.
1- Everyone in here seems to run races. My questions is- Do you always run outside or run on the treadmill? Someone me to train the way that I race, so that means running outside all of the time no matter what the elements are. Is this a good theory?
2- I have access to a pool and would like to utilize it. Is this a good training option for strength training?
3- What are the best strength training exercises and stretches that you do and how often do you do them while still sticking to a running program?
Please anyone help and response quick. Email me if you want to explain anything in detail. I would appreciate any help that I can get. I already run approx 30-35 miles a week and put in speed work a few days per week. Lacking on info on questions above.
Thanks to anyone that helps me.

[frojoe23]

I believe that the treadmill is a viable training option. I used to run in all types of weather, but the treadmill is a good way to get a run in when it is pretty nasty outside. I like to use the treadmill for easy days. It is a nice way to get miles in and recover from some hard days. I've even been known to hop on there when it is a beautiful day outside.

Running 35 miles a week, you may end up having to do some of your workouts on the treadmill. There is a great chart in the Jack Daniels Running Formula book on how to adjust your treadmill grade and set the pace to approximate running repeats on the track.

I would limit your time on the treadmill though. It is best to go out on the roads to get your muscles used to the pounding.

As far as cross-training, that is a viable option to get a workout in without stressing your body too much. Swimming definitely will give you great aerobic benefits without hurting your legs. However, I feel cross-training is only an option is you can't put in more miles without getting hurt. If you can put in more mileage, I'd do that instead.

As for strength programs, I'm just naturally "cut-up". That was a joke. I'm cut up like a Jell-O Jiggler. I think that if you are doing any weight program it should be for your core and your arms. Your legs will have enough strengthening from running. A lot of the power you get out of your legs will come from your core. If I wasn't so lazy, I'd be doing sit-ups every night, but alas, if I lay down, I find it very hard to sit up.

Hope this helps a little.

[keeponrunning]

Thanks for the tips. I get bored in the gym and I live in the country, so I opt to run outside. That is why I was wondering about the treadmill benefits. I swim 3 days per week and just went on an 11 mile run. Hope I am on the right path.

[jordan]

Hey dude.

well I'll be the first to admit I am anti-treadmill... Only reason is I have witnessed a couple good runners (All-Americans) ruin seasons from running on one. so that's that.

The pool is great for low impact training. I have had many experiences with the pool and sometimes can come out 3 weeks later really fit. The great thing about the pool is you can workout everyday. I have found the most challenging workouts are 20x1min with a minute rest between each as well as 5x3 min followed by 8x30 sec. Get in there and hammer man... Also if you are doubling the pool is a good place to start and or do doubles to save your legs.

The weight room?? well jaron can tell you I lift everyday and my body shows it... I'm kidding, I never lift... A man I am very fond of once told me "you're a runner not a weight lifter". So that said, we do a lot (meaning everyday) of core work. Pushups, abs, planks, etc. At least 15 to 20 min a day after every run. I think it really helps.

peace in the middle east
JD

[keeponrunning]

Is the training in the pool, swimming or running? I do both for my workout. How do you incorporate stretching in your workouts?
And also, if I run long distances and swim, do I need to bike?

Taking notes

[kevinspradlin]

I'm concerned - you mentioned running only 30-35 miles a week but also that you include speed training "a few days per week." Can you take us through a typical training week?

Generally, I feel a mix of road running, trail running and the occasional treadmill and pool running is beset. I'm a firm believer in low-impact running. It lessens the negative impact of each stride's pounding on your knees and other body parts. The less roads the better. That said, more than 80 percent of my running on a weekly basis is on roads, largely due to the fact that the street is readily available and I'd have to travel small distances to the trails, which take precious time out of what little time I have to train. But I place a high value on trail running.

As far as "training for what you're racing," yes, I think that's a good idea. If you're planning a road marathon but do 95 percent of your runs on trails and the treadmill, your legs aren't going to like you very much come race day.

Pool running should be limited, I think. While the impact of its low-impact results are obvious, I question the quality of workouts runners get from these sessions if done on more than an occasional basis. That's why I encourage people working back from certain injuries to hit the pool - the workouts stay "fresh" enough to keep the impact high, the boredom low and it serves the purpose of helping the running return to normal training sessions.

[keeponrunning]

Thank you for the comments, But I think the first 2 responses gave me enough information that I can use. Your responses seem to not make sense to me because you contradict yourself with your explanations.
Thanks for your time.

[kevinspradlin]

How do I contradict myself? By doing something against which I believe in? If that's the case, I'm guilty as charged. But we all have time limitations on our training. So, that's the sacrifice I make and still have time to run. There's no contradiction - only a common-sense approach to get the training runs in.

Your getting advice from guys (Jordan & Jaron) who are doing 100-plus mile weeks and running at what I would presume to be a far higher level than you might be at 30-35 miles a week. That's not a knock against you, but with what you put on this board and what the general public knows of J & J, well, there's a very good you are in a league of your own compared to the other two.

You should heed their advice, no matter how sound, accordingly. Good luck to you.

[jordan]

hey dude,

the only pool stuff I do is aqua jogging. Usually in the deep end minus a belt. Reason being... I can't swim.

as far as stretching goes, I use a foam roller daily on my hamstrings, quads, calves, and IT bands. Other than that I just stretch very lightly before I run... Not big on stretching, although I probably should be.

Biking I'm not sure about man... Unless I was doing a tri. I wouldn't bike just because running is running.

Other than that I got nothing man... Just run and enjoy it.

Yours truly
Alexander Supertramp

[keeponrunning]

Thanks for the info. You and Jaren gave me alot of good advice and I know that I have to work hard. I have a goal to run a half marathon and then a marathon. Hey everyone has to start somewhere and I have gotten the best advice from 2 great runners.
Peace Out Man

[Justin]

I'd personally prefer to run outside (no matter what the weather) than run on a treadmill, but that's just me. I think treadmill training will help you if otherwise you wouldn't be running, but if you can, run outside.

The pool work Jordan is talking about is great. I used to do similar workouts in the pool in college. I'd do some pool running in the mornings sometimes instead of morning runs. I'm sure it probably wasn't as good for conditioning as running, but it sure felt good and impact free. It felt great the morning after tough workouts, kind of got the junk out of the legs.

As far as swimming goes, it sure is a great aerobic workout, but I'd be careful. I know a bunch of people that have come from swimming backgrounds jump into running. They are usually in extremely good aerobic shape and can run forever. Instant stars, but down the road things start to go bad if they are not careful, primarily structural problems with their legs. It's what I call having an engine that's too big for their chasis. Swimmers have worked their heart and lungs and bloodflow during swimming so they are real strong, but in swimming the joints, bones, and structure weren't stressed in any way that running does, so in effect their cardiovascular system runs their body into the ground.

Again, I kind of agree with Jordan. Core exercises are the best. I've come to believe weight trianing is overrated for runners, especially for anything over 800m. If you get a good routine of push-ups, dips, pull-ups, and then a solid core program that should do more than spending time in a gym. Lower body strengthening exercises that are good are things like hill bounds or hill repeats. Look up Arthur Lydiard online, he has a bunch of good stuff on things like that.

Overall I think knowing your current trianing volume you'd improve most by just running more. I think going from 35 mpw to 55 mpw would net you a lot more benefit than any other exercise you could come up with.

[keeponrunning]

Hey Justin. Thanks for the positirve feed back. I have upped my running to about 10 miles per day, with one day of a longer run. And totally agree with concentrating on running. I use the pool only a few days per week for cardio and get off the legs for low impact. Just like Jordan, I do ab exercises right after running. I use it as part of my cool down. My biggest concern was exactly what you were talking about. Doing too much at one time. But I started with a training program and had to modify it because I was advanced for it. I do the hill repeats ( gotta love them, yeah right, NOT !) But they seem to help. I also split my program for the day into 2 runs or workouts. I have been running for about 3 years now and thought it was time to step it up. Seems like I found the right site with alot of insight to running. My program has me right on schedule and all is good for now.
keep on running