Running

[ty2090]

Running & Legs

I'm trying to run twice a day, because I'm training for a 5k, then a half marathon.
What concerns me is that I may be over training my legs if in addition to the daily running, ( 7 days a week) I lift with my legs say...twice a week.

It's really weighing on me right now- err on the side of unfounded caution or go for it?

thanks for chiming in-Ty

 

[Hitman0809]

More info, how long have you been training? What are your running sessions like? Also how long is it until your first event?

 

[ty2090]

I'll be going for my first event when I know I can complete it. =/

I've been running for like....two weeks, and mainly just training my upper body for the past few months. ( I am now also adding in my core & lower)

My running sessions are: 10 minutes of walking + 15 minutes of 30/30 + 5 minutes walking

30/30= 30 seconds of running, 30 seconds of walking.

Should I provide some other details?

 

[control101]

I'll be going for my first event when I know I can complete it. =/

I've been running for like....two weeks, and mainly just training my upper body for the past few months. ( I am now also adding in my core & lower)

My running sessions are: 10 minutes of walking + 15 minutes of 30/30 + 5 minutes walking

30/30= 30 seconds of running, 30 seconds of walking.

Should I provide some other details?

That running protocol is definitely good to incorporate with your longer runs, but you need to include longer general stamina runs, you arent going to be run/walking your 5k I assume? You want to run the whole thing right? Then you should train that way, interval training is great for upping your pace speed and v02 max, but in order to run a 5k you need to work up to running a 5k in your training, and do your interval training a couple times a week. Like I said interval training should supplement your longer runs and considering you've been running for 2 weeks..I wouldnt be training twice a day just yet or your just asking for injury.

As far as the resistance training with your legs, thats a good thing to do once or twice a week with lighter weights higher reps (15+), but your main focus should obviously be running.

 

[control101]

Also I missed the half marathon part, you definitely need to incorporate longer runs as the main base of your training. Use the interval training (30 seconds on 30 seconds off) to build your pace speed and v02 max but NOT as the main componant of your workouts. You have to train like your going run in your 5k/half marathon. Interval training again is a supplement to your long pace runs.

 

[Glycomann]

Running & Legs

I'm trying to run twice a day, because I'm training for a 5k, then a half marathon.
What concerns me is that I may be over training my legs if in addition to the daily running, ( 7 days a week) I lift with my legs say...twice a week.

It's really weighing on me right now- err on the side of unfounded caution or go for it?

thanks for chiming in-Ty

Yes it's probably too much. You should define your goal and specialize according to your goals. Don't worry about loosing size in the legs. That comes right back by muscle memory. You definitely do not want extra bulk in the legs in a 1/2 marathon. Dropping that mass temporarily is your body's way of being efficient. Once you take the running down a peg or two and pick up the heavy squatting etc the size will come right back b/c your body will realize you need that mass and strength for what it is called to do. Right now your body is being called to do both so it is going to find a medium that it feels will perform adequately but not completely. Again, define your goals and perform.

 

[keith1569]

I have trained for a marathon a few years ago. You need to run 5 to 6 days a week. One of those days needs to be a sprint day and the other should be a long day. For example if 4 days a week u run 1 hour or say 6 miles your long day should be 10 miles. Your sprint day can be variations of 400m and 800m sprints. In between each set rest a few minutes. Do not go all out on your sprints though. Example I ran 8 minute miles on my long days. When I did my 400m sprints I did them in 1 min 30 sec ish. Also keep your sprint days down to like 4 miles.

This is just an example of what I did when trained. Also don't burn your self out and stay pleanty hydrated.
During this time I did not do heavy leg days for weights because you need to be recovered for your runs

 

[fraseram]

perfect advice all around..... twice a day is too much at this point and you should be doing a longer ss run to train as your main component
I would train legs about once to twice a week ESP your hamstrings and inner leg to complement the work running does on your IT band and quads ...... or you will end up will knee pain and it band syndrome
so... LONG steady state runs and twice a week hit intervals and do your legs
and only once a day with one day off a week
you will be running like forest gump in NO time lOL

 

[control101]

I have trained for a marathon a few years ago. You need to run 5 to 6 days a week. One of those days needs to be a sprint day and the other should be a long day. For example if 4 days a week u run 1 hour or say 6 miles your long day should be 10 miles. Your sprint day can be variations of 400m and 800m sprints. In between each set rest a few minutes. Do not go all out on your sprints though. Example I ran 8 minute miles on my long days. When I did my 400m sprints I did them in 1 min 30 sec ish. Also keep your sprint days down to like 4 miles.

What this guy said, sprint days/interval days are supposed to be there to increase your race pace. Incorporating long days is the most important thing you can do judging by what your telling us.

 

[runtheline]

The importance and role of nutrition during marathon training. You need to store lots of glycogen so enjoy those carbohydrates! What to eat and when.

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[keith1569]

The importance and role of nutrition during marathon training. You need to store lots of glycogen so enjoy those carbohydrates! What to eat and when.

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This is very true. On your long days it will be more crucial to having good nutrition in you the night before for example, but for me atleast, I didnt notice a difference anything under 10 mile runs. Example a few hours before your run eat a peanut butter and jelly sandwitch with wheat bread. If you go over 10 miles, even though your total will be 13 miles, I would say try out some different quick carb mixes like honey with a little water, and take a few minute walk while you drink that with some water. I noticed a big when doing that.