Marathon Weight Training
Creating an Edge

I've learned a lot about marathon weight training in the last 1 1/2 years, targeting your entire body and not just your legs to creating a variety of workouts to keep it fresh and fun.

I've not only learned a lot about what you should do when creating a program, but throughout this time, I've learned what not to do. (*Of course, consult your medical professional before trying any of this out.)

And trust me, I've had a lot of boring workouts.

I've found boring marathon weight training workouts to be just as important as the fun workouts when trying to learn how to improve, especially when it comes to keeping it fresh. Working out is not an easy task, and I'm sure all of us have tried to stick to a program and failed. Of course, the key to a better body is not to give up after a few failed attempts, but to ask yourself why you're not sticking to the program.

I've done that, with one boring workout after another, and have compiled my findings below for you to avoid when starting a new program.

Motivation is what gets you started. Habit is what keeps you going." - Jim Ryun

1. Starting without a plan. This is crucial. You need to create and commit to a a plan from the start. Create Outlook calendar alerts if you need to or print out a few schedules and put on your wall at work, in your gym bag and one on the fridge.

2. Trying to do too much. Don't overdo it. Ease yourself into lifting weights. The last thing you want is a strained muscle in your first week of training.

3. Not knowing what, how much or when to lift. If you haven't lifted before, it's near impossible to piece together an effective marathon weight training program. Here are a few quick tips:
- I use an Swiss (exercise) ball, a couple different dumbbell weights (5's for my wife; 10's and 25's for me) I also have a weight bench at home, but this is not necessary.
- Start with a weight that you can easily lift 8-10 times
- Alternate muscle groups on different days. For instance, you don't want to target your chest and back on the same days.

Here is the marathon weight training program I use to help build a better core that is supported by healthy muscles. It follows the same rest schedule as the running program. I used this during base building and my main running program. However, I can way back towards the middle of my program so I went get to exhausted before my long Saturday runs.

Mon	Tue	Wed	Thu	Fri	Sat	Sun
rest	chest, biceps	quads, abs	shoulders, triceps	rest	rest	back, hamstrings

Here are the workouts I use for each muscle group I target in my marathon weight training program:

Chest
Lay your back on the exercise ball, feet flat on the ground, arms to side with dumbbells in hand. Press the dumbbells up like a bench press. Do this 8-10 times. Rest and repeat that set for a total of three times.

Biceps
Stand with feet shoulder width apart, arms hanging down with dumbbells in hand. While keeping your elbows tucked in next to your body, lift the dumbbells up (palms facing up) to your chest. Do this 8-10 times. Rest and repeat that set for a total of three times.

Quads
Stand with feet shoulder width apart, elbows bent with dumbbells by your shoulders. Squat like your about to take a seat. Keep your back straight at all times and don't lead forward. Bend your knees until they're at 90 degrees. Come back up. Do this 8-10 times. Rest and repeat that set for a total of three times.

Abs
Lay back on the exercise ball with your hips mostly on it, arms folded on your chest, feet flat on the ground. Pivot at the hips, bring your chest up while pointing your chin towards the ceiling. Do this 8-10 times. Rest and repeat that set for a total of three times.

Shoulders
Stand with feet shoulder width apart, elbows bent with dumbbells by your shoulders. Press the dumbbells up and touch them above your head. Do this 8-10 times. Rest and repeat that set for a total of three times.

Triceps
Stand with feet shoulder width apart, arms extended up with your elbows bent back with dumbbells in hands. Palms should be facing each other. Raise the dumbbells while trying to keep your arms and body straight. Do this 8-10 times. Rest and repeat that set for a total of three times.

Back
Lay on your belly on the exercise ball and wedge your feet against a wall. Act like Superman and extend your arms straight out. Bend at the hips down toward the ground, hold for two seconds, lift your chest back up. Do this 8-10 times. Rest and repeat that set for a total of three times.

Hamstrings
Stand with feet together, arms hanging down with dumbbells in hand. Step forward with one foot while lowering your body so that one leg goes into a ninety degree lunge while the other knee bends down close to the ground. Push off the foot stepped forward with back to a standing position. Now alternative legs. Do this 8-10 times. Rest and repeat that set for a total of three times.

Remember, your marathon weight training program is to help you build a solid core, not huge gigantic muscles. No need to carry all that extra weight around.

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