{"id":312023,"date":"2026-01-30T18:54:20","date_gmt":"2026-01-30T18:54:20","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/312023\/"},"modified":"2026-01-30T18:54:20","modified_gmt":"2026-01-30T18:54:20","slug":"how-to-add-lifting-to-a-plan","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/312023\/","title":{"rendered":"How to Add Lifting to a Plan"},"content":{"rendered":"

When gearing up for a half marathon<\/a>, you\u2019re obviously spending a lot of time on the road or the treadmill<\/a>. But for the strongest finish\u2014and a lower chance of getting hurt\u2014you should also spend some time each week in the weight room.<\/p>\n

All runners can benefit<\/a> from adding some weights to their routine, especially if you\u2019re starting to log higher mileage<\/a> each week, as that puts an extra toll on your body. \u201cStrength training is important for half marathoners because it improves overall tissue capacity and your ability to withstand the large magnitude of forces your body will sustain during your race training,\u201d says Brad Whitley<\/a>, DPT, a doctor of physical therapy at Bespoke Treatments in San Diego.<\/p>\n

Figuring out how exactly to add strength training to a half marathon plan can seem a little trickier than understanding why it helps. So we chatted with experts to get all the details on how to add lifting to your schedule, with info on what to do from base building<\/a> through your taper<\/a> to help you get race-day ready and stronger than ever.
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\ud83c\udfcb\ud83c\udffc\u200d\u2642\ufe0f Get the strength plan that works for all runners! Race-Ready Strength, our new progressive 4-week training program<\/a>, will get you in the best shape to reach your racing goals.<\/p>\n

Strength Training in the Base-Building Phase of Half Marathon Prep<\/p>\n

The ideal time to start strength training<\/a>: as soon as possible. \u201cThe best way to see consistent gains is to start early and follow a progressive overload<\/a> program,\u201d says Mary Johnson, a running and strength coach and founder of Lift Run Perform<\/a>. A progressive plan means you\u2019ll gradually add weight, reps, sets, or range of motion to the exercises you do to consistently challenge your muscles. <\/p>\n

Johnson advises beginning a strength routine<\/a> at least 16 weeks before race day. At this time, when you\u2019re still building a base of weekly mileage, she recommends doing three to four strength workouts<\/a> every week. Each of those workouts should focus on total body<\/a>, Johnson says. However, if you\u2019re pressed for time, go for a lower-body specific workout<\/a> or focus on the core<\/a>. (Keep in mind, you can get in a solid strength workout in just 20 or 30 minutes.)<\/p>\n

When choosing which moves to do for a total-body workout, aim for six to 10, with at least one that falls under each of these movement patterns: squat, lunge, hinge, push, pull, and carry, Whitley says. Here are some examples:<\/p>\n