Marathon training and bone/joints

[MiKey4]

Hi,

Obviously a person needs a high level of stamina to compete in a marathon, but can anyone direct me to any information on the other things they require?

I am wondering particularly about muscle strength, tendons, ligaments, and also bone mass?

I have plans for a marathon in 2011, and I'm wondering, in addition to simple long runs and fast runs, if it is a good idea to do any further strength training in the legs to protect against the risk of injury?


Though it's a bodybuilding site I haven't been lifting for a few years now and have been focusing on fitness, now perhaps it is time to get back in the gym?

Thanks for any help.

[narcorunner]

Read Pete Pftizinger's "Advanced Marathoning" (even if it's your first marathon). It will answer all your questions.

[gatovolador]

Runners who do any reasonable mileage ie 30-70 mpw are in the gym quite a bit. Running creates muscle imbalances, so you need to fight those and maintain flexibility. Heavy weights are not important at all.

Exercises:
Step ups
Step downs
Leg lifts
Leg swings
Box jumps
Lunges (several varieties)
Calf raises
Walking up stairs 2 at a time
Band stuff to strengthen hips

In addition there are a number of drills and stretches that are important.

[BC02]

heavy weights are not important at all.

no. Heavy lifting is very important to prevent muscle imbalances for runners