Expert Trainer Shares The Skinny On Marathon Training
Expert Trainer Shares the Skinny On Marathon Training
September 17, 2013t’s officially three months until the NYC Marathon and as runners hit the pavement to amp up their training routines, WILLSPACE personal trainer Paul Booth shares his expert tips for improving performance and warding off injuries.
- Too much of any one thing creates over-training issues, which affects connective tissue, recovery and joints. To avoid this, Booth stresses the importance of strength training to develop symmetry between muscle groups.
- We find that runners have very developed quadriceps, the front muscles of the thighs, in comparison to their hamstrings, the back muscles of the thighs. Strength training helps to build up the hamstrings and glutes to produce force and absorb impact.
SWITCH IT UP
- When training for a marathon, it’s important to cross train. The same repetitive movement on the body leads to over-stress on the joints.
- Performing strength training movements in a fast paced Turbo Sequence improves stamina without logging as many miles running.
AMP UP YOUR METABOLISM
- If you do cardio alone, you’re using both fat and muscle energy as an energy source. If you’re just doing cardio you are losing muscle.
- Each pound of muscle tissue burns 50 calories/day.
- Losing muscle not only affects your strength, but your metabolism as well. For example, if you lose 1 pound of muscle you can potentially gain 5 lbs of body weight in one year because of slower metabolic rate.
PUMP SOME IRON
- Being stronger will make you faster and allow you to go longer without form breaking down. Once muscles become fatigued the body begins to make subtle adjustments to compensate. This leads to bad form and eventually injury.
- Strengthening ligaments and tendons helps to avoid injuries. The impact of each step while running is about 4 times your body weight of pressure put onto the spine and joints. The stronger the muscles are the more of the impact that will be absorbed. This will lead to less stress on the body and the ability to go longer and further.
Whether you’re a seasoned runner striving to beat last year’s timestamp or a first-timer working towards the finish line, one thing remains true – too much of one thing is never good.