Half-Marathon - Fitness Advice

You Are Here:

Home >> Fitness and Bodywork >> How often should I strength-train for a half-marathon?

Today's Question
Can doing calisthenics replace strength and cardiovascular exercise? answer

What's the best workout to improve strength for paddling a kayak? answer

Today's Question
How can I maintain a healthy diet if I'm lactose intolerant? answer

Am I at a greater risk for heart disease if I eat whatever I want? answer

Online Favorites

Special Issues

Photo Galleries

December 09, 2008

Paul Robbins

I'm training to run my first half-marathon. How much strength training should I be doing?

— The Editors
Santa Fe, New Mexico

performance insiders answer

Aim for two or three resistance training sessions a week, resting at least a day between bouts. This will help you maintain strength and reduce your risk for injury as you increase mileage.

Since you run with your whole body, and not just your legs, strengthen it all in the weight room with basic movements in which you push (e.g. bench press, squat) and pull (e.g. row, Romanian deadlift) with your upper body and lower body as well as rotate (e.g. chop).

Do you have a question of your
own?

Also, be sure to include exercises that will improve your posture and core stabilization to help you stay tall as you run. Try performing pillar bridges and either cable lifts or cable chops in each training session. So if you're training on Monday, Wednesday, and Friday, for instance, you might do chops on Monday and Friday and lifts on Wednesday, and then alternate the following week.

-- Paul Robbins, Metabolic Specialist, Athletes' Performance

Small Changes, Big Results

10 Ways to Get More Out of Training

5 Exercises that Live Up to the Hype

•	Subscribe to Outside and get a FREE Gift!

•	Give the gift of Outside Magazine!

•	Subscribe to Outside Online's free weekly e-mail newsletter featuring gear reviews, fitness advice, galleries, podcasts, and more.



RECENT QUESTIONS

Got a question for The Performance Insiders? Ask it here.


•	Can doing calisthenics replace strength and cardiovascular exercise?

•	What's the best workout to improve strength for paddling a kayak?

•	What exercises will give you the quick, explosive speed needed for tennis?

•	How can I get in shape for a backpacking trip?

•	How should a beginning climber strengthen his hands and forearms?

•	How can I train for endurance if I'm often at sea?

•	What's the best way to stretch my neck?

•	How can I improve my time in the 40-yard-dash?

•	What's the world's best stretch?

•	What are the best exercises for rehabilitating an injured shoulder?



RECENT FEATURES

•	The Master Plans

•	Interactive Fitness Guide

•	Twelve Week Fitness Plan

The Performance Insiders
The team of experts at Core Performance trains everyone from Olympic Gold Medalists to Super Bowl champions and All-Stars in every major sport. For a listing of the experts and their specialties, click here.