Double Jeopardy

QUESTION: I have been following your Marathon Novice I training for a couple of weeks now. Things are going good, especially since I bought a new pair of running shoes a few days ago. I do have one question though, it's about strength training.

If I start a strength training regimen, I'd like it to compliment the marathon plan. I'm just worried that if I start a plan like CrossFit, for instance, it may leave me worn out when it comes time for my runs. Right now, the only time I get any exercise is when I'm running, so I'd really like to implement some core strength workouts into my weekly routine. Could you recommend a strength workout for me? I'm thinking the best days to do strength training would be Tuesday, Thursday and Sunday after cross training.  

HAL’SANSWER: If you weren’t a stranger to strength training, I would say, go ahead on those days. But you don't want to start strength training (if you never have done it before) at the same time you start a marathon training program. That's putting you into Double Jeopardy. The marathon training is going to be challenging enough, especially as the long miles get into the double digits. While I wouldn't hesitate to prescribe strength training for someone familiar with the gym, if that is not you, then, no!

Once you have finished your marathon and have had several weeks to rest and recover, then that would be the time to think of strength training, particularly the core strength workouts that you mention above. Increasing strength is good both for run performance but also (and particularly) for general fitness. Nevertheless, wait to introduce strength training when your mileage is lower than during the marathon build- up.

Hal uses TrainingPeaks to power his interactive marathon and half marathon training plans. Check out more of Hal Higdon's training plans here or on his website. 

Cutting Back on Miles

QUESTION: I have been running one year and have completed a 5-K, a 10-K and one half marathon. I am currently running about 40-K (25 miles) a week, with my long runs having just reached 19-K (12 miles). I have built up to this over the last three months. I am planning on running my next half at the end of May.

My question is: Should I now drop back my kilometers and begin your half training program 12 weeks out, or should I continue with long runs of 19-K over the next few months? I have begun some speedwork on Wednesdays and am considering a full marathon in September here in Sydney, Australia. I initially assumed I should continue building up my weekly kilometers, but because I am relatively new to running I don't want to risk overdoing it.

HAL’S ANSWER: You don't need to--and probably should not--continuously build mileage, always running further than the week before. Eventually, you get strung out too far, and that's when injuries occur. So, yes, back up when you begin one of my programs. Cut back on the miles. One advantage of cutting back on distance is that it allows you to do the fewer runs at a faster pace. That allows you to add speedwork, which is one way to improve as a runner. As for that speedwork, you probably need to look at my Intermediate program for the half, which does include a day of speedwork.

Hal uses TrainingPeaks to power his interactive marathon and half marathon training plans. Check out more of Hal Higdon's training plans here or on his website. 

Strength Training For Runners

QUESTION: When it comes to strength training for runners, is it better for runners to lift lighter weights with more reps, or a heavier weight with less reps? I've read conflicting answers.

HAL’S ANSWER: Light with more reps has always been my approach. I see guys put megapounds on a bar, lift it, sit on the bench for 5 minutes (tying up that bench), then lift again. That irritates me if I want to use the same bench, so maybe I shouldn’t let my bias intrude. They have found a great approach for building strength and muscle mass, but runners do not need or want muscle mass. The bodybuilders probably consider my approach strange, since I flit from machine to machine with hardly a pause. While doing so, I alternate lifts focused on different muscles: 1) upper body; 2) lower body; 3) core. In no particular order, I do three of those lifts (machines), then repeat with different lifts, wasting little time, almost making it an aerobic workout.

I’m interested in Total Fitness as much as Running Fitness. I consider light weights with more reps most appropriate for my age and current goals. Everyone needs to find the strength routine that works for them, including those guys who sit on the bench.

Hal uses TrainingPeaks to power his interactive marathon and half marathon training plans. Check out more of Hal Higdon's training plans here or on his website. 

Running Inside

QUESTION: As I now live in Bangkok, it is difficult to go outside and train, mainly because of the heat and pollution. I will try to schedule some of the long runs in a park nearby to get a bit of the real thing. However, for the time being, most of my training is on a treadmill, which I must admit is quite convenient but boring at the same time.

My major concern is, will I be as prepared for the marathon if I train on the treadmill? What can I do to make my treadmill running more efficient for training? I have heard that some people put the machine at 1% inclination. My marathon will be in June in Phuket, Thailand, but at 4:00 AM, the heat should not play a major role. Also, the course will be flat.

HAL’S ANSWER: I rarely run on treadmills any more, so I have lost a bit of my expert knowledge on the subject. But in 1996, the top American in the Olympic Trial Marathon for women, Christine Clark, was an Alaskan, who did most of her training on a treadmill because of the dark and cold she experienced much of the year.

Running on a treadmill is not exactly the same as running on the roads, but it certainly is close. As to what angle to set, I'll leave you to experiment on your own to find what feels most comfortable for you. Be aware, however, that calibrations may differ from treadmill to treadmill, so a mile on a treadmill may not be exactly the same as a mile on the road. It might feel faster; it might feel slower. Most important, it will feel “different.” This is not a problem when it comes to getting you in the best possible shape of your life, but it can be a problem in determining race pace.

I understand the problem with heat and humidity, but is this a problem 365 days a year? If the wind blows fresh from the mountains on occasional days and sweeps some of the pollution away, you might do some outdoor runs to see how you feel.

Hal uses TrainingPeaks to power his interactive marathon and half marathon training plans. Check out more of Hal Higdon's training plans here or on his website. 

Getting Pregnant While Running

QUESTION: My husband and I run marathons—always by your book—and each one has been better than the one before. However, it is now time to start a family, and I wonder just how much I can continue to run and still get pregnant. Doctors keep telling me to cut back my miles, because high mileage acts as a natural birth control. So how high is too high? What can I run on a weekly basis without complicating conception?

HAL’S ANSWER: High mileage acts as a natural birth control? I hope women don’t assume that to be true, otherwise they may get surprised. Speaking first from the male’s point of view, I fathered three children during a period when I was running twice a day, 100 miles weekly. For a women’s perspective, I checked with Joan Ullyot, MD, author of Women’s Running. She confirmed that even though top runners often lose their periods, because of low body fat, they still can get pregnant. The most notable example was Ingrid Christiansen, the Swedish runner who set world records from 5,000 to the marathon (2:21:06). Such accomplishments came only after intense training. Ingrid was well into a pregnancy when she showed up one year at the World Cross-Country Championships and finished a disappointing 3rd or 4th. Only then did she realize she was carrying a bit more weight around than the runners who had finished in front of her.

Dr. Ullyot suggests: “If the runner’s periods have stopped, she wouldn't be ovulating regularly, so might need to cut back. But running helps ease stress, so can actually increase fertility!”

As to whether you should cut back on your training, let’s wait a few months and see if the miracle occurs. If you fail to get pregnant, then you might consider cutting back somewhat on the miles you run.

Hal uses TrainingPeaks to power his interactive marathon and half marathon training plans. Check out more of Hal Higdon's training plans here or on his website.