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How to Train for a Half Marathon While Strength Training: A Guide from The Fitnessista

Embarking on the journey to complete a half marathon is an exhilarating challenge, but when you pair that with a commitment to strength training, you’re setting yourself up for success on multiple fronts. Not only does strength training enhance your overall fitness, but it also plays a crucial role in injury prevention, improves your running efficiency, and can even boost your race performance. Here’s how to seamlessly blend both training regimens into your routine, ensuring you cross the finish line with a smile.

1. Create a Balanced Training Schedule

When training for a half marathon, your priority will be running, but incorporating strength training is essential. Here’s a sample weekly schedule:

• Monday: Easy run (30-45 minutes) + Core workout
• Tuesday: Strength training (full body)
• Wednesday: Speed work or hill training (intervals of 400m or hill repeats)
• Thursday: Strength training (focus on legs and core)
• Friday: Rest or gentle yoga/stretch
• Saturday: Long run (increase mileage weekly)
• Sunday: Active recovery (light jogging, walking, or swimming)

2. Focus on Key Strength Exercises

When it comes to choosing strength work, target major muscle groups that support your running. Here are some effective exercises to incorporate:

• Squats: Build strength in your quads, hamstrings, and glutes.
• Lunges: Improve balance and target stabilising muscles in your legs.
• Deadlifts: Strengthen your posterior chain, including back, glutes, and hamstrings.
• Planks: Excellent for core strength, provide stability for running.
• Push-ups: Enhance upper body strength, which is vital for posture during long runs.

Aim for 2-3 strength sessions per week, focusing on compound movements that promote overall strength and endurance.

3. Prioritise Recovery

As you juggle both running and strength training, recovery becomes paramount. Here’s how to optimise it:

• Stay Hydrated: Proper hydration supports recovery and performance.
• Nutrition: Fuel your body with a balanced diet rich in lean proteins, healthy fats, and complex carbohydrates. Consider post-workout snacks that contain protein and carbs to aid muscle recovery.
• Sleep: Aim for 7-9 hours of quality sleep per night to allow your body to recover and repair.

Incorporating activities like foam rolling, stretching, and yoga can also enhance recovery and flexibility.

4. Gradually Increase Mileage

Training for a half marathon involves gradually increasing your running mileage. Follow the 10% rule, which suggests that you should not increase your weekly mileage by more than 10% each week. This prevents overuse injuries while allowing time for your body to adapt to the demands of both running and strength training.

5. Listen to Your Body

It’s crucial to pay attention to how your body responds to this dual training approach. If you’re feeling fatigued, consider reducing the intensity or volume of either running or strength training. Adjust your schedule based on your energy levels, and don’t hesitate to take extra rest days if needed.

6. Consider Cross-Training

Incorporating cross-training activities, such as cycling, swimming, or group fitness classes, can help reduce the wear and tear on your joints while maintaining cardiovascular fitness. These activities can also keep your training enjoyable and prevent burnout.

7. Prepare for Race Day

As race day approaches, start tapering your training two weeks before the event. Gradually reduce mileage and intensity to ensure you arrive at the start line feeling fresh and energised. In the final week, maintain light strength workouts but focus primarily on running short distances to keep your legs loose.

Conclusion

Training for a half marathon while integrating strength training can be incredibly rewarding. By following a balanced schedule, prioritising recovery, and listening to your body, you can enhance your overall performance and enjoy the journey leading to the race. Embrace the challenge, celebrate your progress, and remember: each step you take is a step closer to the finish line. Happy running!

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