Weight training is optional while training for a marathon or half marathon, but can provide quite a few benefits. With some light weight training, you can develop muscle tone, increase strength, and gain self-confidence (to name just a few of the benefits).

If you choose to lift weights, do so on your non-running days or at least limit your lower body lifting to non-running days. If you are following a 4 day per week training schedule, then you may have plenty of time to add lifting to your training program.

Simply lift weight that you can perform two sets of twelve repetitions. That’s all you need to do to see results of weight training for a marathon.

Visit www.marathonrookie.com/marathon-weight-training.html to learn recommended exercises.

Following are a few emails from readers with some great advice:

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Hi Brad, I have really enjoyed this site. Just started running and this has helped me a lot. Especially the training schedules and motivational quotes. Wanted to share something with you that might interest you for your "Heart Rate" page. In rehab, we often use a formula to provide a rough approximation of maximal heart rage. 220 - (age) = Max heart rate (MHR) then figure 70-80% of that total as your target heart rate (THR). I like this b/c it kind of gives you a more structured starting point. Keep up the good work! -Lori

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I really like your site and I've found it very helpful. In the injury section, you may want to mention one thing that I've discovered in relation to knee pain. Sometimes knee pain can be managed by addressing the IT band. It is almost impossible to stretch the IT properly, so you have to have a massage therapist work on it or you can slowly roll a medium size ball along its length-ouch-but, very effective! -Cynthia

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Thank you so much for your emails! Great advice for all runners indeed.

Chicken and Rice Casserole

Ingredients:

1 stick margarine

1 cup rice, uncooked

4-6 chicken breasts (fillet)

salt and pepper

1 can Cream of Mushroom soup

1½ cans water

Directions:

1. Melt margarine in 9x13 casserole dish

2. Pour in rice

3. Salt and pepper chicken and arrange on top of rice

4. Spread soup over chicken.

5. Fill soup can with water and pour (1½ cans) around edges of rice

6. Cover and bake at 350o until done (about 1 hour)

(Good with Cream of Chicken soup, too!)

Nancy Clark's Food Guide For Marathoners is a great resource for nutrition during training.

Brad Boughman
www.MarathonRookie.com




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