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I focus on building muscle endurance so the key is low resistance (light wts) and a high nbr of reps (50-100). If Im short on time, Ill combine upper body and lower body exercises together. For my core, I do a combination of crunches and pilates-based exercises. I usually train my upper and lower body 2-3 times/week, but not the week before a marathon. I usually do some core body conditioning every day up to a couple days before a marathon.
For me, the benefits of resistance training have been less fatigue through my upper back and shoulders (esp. on my long runs), stronger arm drive when running fast, much improved posture and core body stabilization while running at any pace and increased ability to climb hills.
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