Can a heavy powerlifter run a marathon

Running while powerlifting

Powerlifting can improve your running, but be sure to balance your training. To get the best out of both, you need to control the volume and intensity of both sports. Extreme endurance training like running a marathon can be difficult for a powerlifter. If you combine endurance sports and weight training, you can be well versed in each area. However, when you train to excel in one area, the other often ends up suffering. Consult a health care provider before starting any exercise program.

Starting blocks on a track (Image: TongRo Images / TongRo Images / Getty Images)

Well-rounded program

To get started, you need to have a balanced program such as: B. Powerlifting three days a week and three days a week. If you're doing a simple 5-by-5 ​​powerlifting program where you squat five sets and then sit five sets each time you workout, it will be a little easier to set the program up. Lift on Monday, Wednesday and Friday and on Tuesday, Thursday and Saturday. Your vigorous squat workout takes place on Monday when your legs are fresh. Your only deadlift workout is on Friday. So plan the shortest or lowest intensity runs for Saturday.


A basic powerlifting program revolves around the squat and bench press. Do your vigorous squat workout on Monday with a weight you can control for five sets of five reps, followed by a workout with a weight you can control for five sets of 10 reps. On Wednesday, squat with a weight you can control for five sets of eight reps, followed by a bench game for five sets of five reps. On Friday, squat five sets of 10 repetitions followed by a deadlift of one set of five. Follow this exercise for five sets of eight repetitions. The final rep of each set should be extremely difficult, but you should be able to manage it.

To run

After your heavy knee session on Monday, your legs can be quite sore, but running should be manageable. If you're training for speed, make your Tuesday workout a medium-volume workout where you rarely exceed your target distance. Make Thursday your speed day, working on shorter runs to maintain speed and technique. This is a good time to start building runs that build strength and technique, such as running uphill, which teaches proper foot stroke. On Saturday, you should be tired and sore after your combined squat and deadlift day and five consecutive days of training. Make this day a light, easy day of running to simply increase your exercise volume and ease some stiffness and pain. Walking is also acceptable when walking is not possible. If you're just running for recreational purposes, just take advantage of your days off and enjoy yourself.

High volume training

If you want to increase your running volume, it can be at the expense of your strength. The easiest way to limit this is to exercise twice a day on your lifting days. Lift in the morning when you are fresh and schedule your lighter runs in the afternoons or evenings of the same day. Your heavier running days will be on the days when you don't lift. You'll need to assess your progress in each area, both lifting and running, and determining where to make adjustments. This depends on your individual goals.