Disclaimer: these are my experiences, go to your local running store before you do something that you regret!
I changed a couple things when I went into marathon training. I no longer lifted random weights because I thought I should nor did I just run a set distance everyday. I found myself running more, both slow and fast, lifting less and worrying more about form, core and injury prevention. I am still new to high mileage, so I was worried about getting an overuse injury. This can happen so don’t think you’re the only one. It happened to me last year after the Skunk Cabbage Half marathon and is the reason I didn’t run Buffalo the year before.
The following are three discernible differences between my past training and what I do now. For more great running advice I recommend Sage Cannaday’s YouTube channel VO2 Max Productions. He is a wealth of knowledge for any runner from the 5k to the ultramarathon.
1.) Hip mobility exercises (Myrtl)
Improving my hip range of motion was a change I made to also stay injury free. It loosened me up after a run and kept my legs from stiffening while I work. Leg swings, donkey kicks, hip rotations or fire hydrants are all great to do after a run. Dynamic stretching before a workout is also advised, but I did not do that. Experiment with what works for you and what you can remember.
2.) Bodyweight exercises
2-3 times a week I use very light dumbells (15-20lbs) if available or just my own bodyweight to build up some strength. You are not going to get jacked or a six pack from these, this is simply injury prevention and running mechanic efficiency. If you are stronger or have more endurance, it takes longer for your running form to go down during a race. This is what we want because proper form makes running easier. One example of a 15-20 minute workout I would do is:
3×10 or 15 of each
8 minute abs (YouTube this)
3.) Foot Maintenance
I cannot stress this enough. First, get proper shoes that fit your foot. I don’t care if you want to be a 9.5. If you are a 10, wear a ten. That solves 90% of foot problems. After that, get a pumice stone and work on your feet for 2-5 minutes after you get out of the shower. Smooth the rough edges that can catch in you shoes. Get rid of some of the dead skin. Granted, some calluses are good if they do not hurt. Rough feet are fine, it’s the calluses that develop over blisters that suck. Also, if your toenails are bruised, wait for the blood to harden, then cut off the dead parts. The build up is what rubs and hurts.3 Things I added to my #Marathon Training to keep me injury free! @runningblogs @therunchat #running Click To Tweet
Do you complete any work outside of running?
What is one thing I can add?