Create a Marathon Weight Training Schedule in 2023

What is Marathon Weight Training?

Marathon weight training is the practice of performing physical exercises to improve strength and endurance before and during a marathon race. It involves using weights, resistance bands, and other forms of strength training equipment to build muscle while running. Weight training can help improve your running performance by increasing the amount of energy you burn and the distance you can cover. It can also help reduce the risk of injury by strengthening the muscles and joints used during a marathon.

How to Create a Marathon Weight Training Schedule

Creating a marathon weight training schedule is important for maximizing your performance during a marathon. A well-planned weight training program should include exercises that focus on the major muscle groups used during a marathon, including the hamstrings, glutes, core, and upper body. The program should also include rest days and recovery time to ensure the body is adequately prepared for the race.

Step 1: Warm Up

Before starting your weight training program, it’s important to warm up your muscles. This can be done by performing light stretching exercises, jogging, or walking. This will help to prevent injury and prepare the body for the weight training exercises.

Step 2: Choose Weight Training Exercises

Choose exercises that focus on the major muscle groups used during a marathon. Examples of exercises include squats, lunges, deadlifts, push-ups, and pull-ups. It’s important to choose exercises that are appropriate for your fitness level and that will not put too much strain on your body.

Step 3: Set a Schedule

Set a schedule for your weight training program that includes the days and times you will be working out. Aim to perform the exercises at least 3 times a week and incorporate rest days. You should also plan for some extra recovery time after each workout to ensure your muscles have enough time to rest and rebuild.

Step 4: Monitor Your Progress

Monitor your progress by tracking your workouts and keeping track of your progress. This will help you determine if you need to adjust your program or if you are on track to reach your goals. Additionally, by tracking your progress, you can identify any areas that need improvement.