F45 training for marathon runners
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I signed up to the Great Scottish Run - half marathon 2023 with not quite enough time to implement a full training plan but I’ve mostly stuck to the final six weeks of a half-marathon 8-week plan using the runna app. I haven’t ran that distance since having children (my eldest is nine and youngest is four) when I was training for the Berlin Marathon - the last distance event I took part in. I’ve been training with F45 Glasgow west end since last summer. I love the turn up and get a comprehensive workout approach that F45 enables. Its testament to how good it is that I’ve stuck with the training for so long - I can certainly be fickle.
I was in a groove last Autumn of getting up and into the gym for 0615 - not something I would’ve thought I’d be into - especially the group training aspect. However, there’s something quite charming about working out with other folk - there’s definitely a level of accountability and mild competitiveness that I’ve found myself working harder to keep up or because pals are spurring each other on. Plus the nature of the early morning work out has made me have a lifestyle shift. It’s kinda easier to fit in relevant strength training for me as a busy parent early in the morning, with an alarm call of 0520 and in the F45 studio for 6am. The buzz, sweat and glow that I get after a 45 minute HIIT workout is mostly what keeps me coming back - and not just the fitness benefits (My body composition is improving and visibly I look stronger, less mid-life midrift) - it’s the mental health, clear head and capacity to deal with life that I make the investment to look after my body and fitness.
There’s a community element to F45 Glasgow West End that has a natural fit with me too. I’ve taken part in Hyrox when it was in Glasgow earlier this year and ended up as a substitute for a gym pal who got injured at this months Outtrain. I’ve enjoyed these challenges as a way of maintaining motivation and having something to focus on.
F45 training can help runners in a number of ways:
Improved strength and power: F45 classes incorporate a variety of strength-training exercises, which can help you build muscle and power. This can help you run faster and more efficiently.
Increased endurance: F45 workouts also include cardio exercises, which can help runners improve their endurance. This is important for running long distances and overall cardio vascular health — it’s good to get your heart rate up; a little healthy stress.
Reduced risk of injury: F45 sessions focus on functional movements, including the movements used in running. This can help you improve range of motion and flexibility, which can help reduce the risk of injury.
Improved overall fitness: F45 group training is a great way to improve overall fitness, which can benefit you as a runner in many ways. For example, improved fitness can help you recover from training sessions more quickly and stay motivated during long training periods.
Here are some specific exercises in F45 training that can benefit marathon runners:
Squats are an important element, strengthening the quads, hamstrings, and glutes — all important muscles for running.
Lunges are another great practice for strengthening the legs. They can also help improve balance and coordination to help stave off injury.
Press-ups are a brilliant all-round physical activity for strengthening the chest, shoulders, and triceps. These muscles are important for running because they help with arm movement and posture.
Pull-ups are a tremendous exercise for strengthening the back and biceps. These muscles are important for running because they help with pulling movements. Anyone who has ran a marathon will be able to tell you that afterwards you can definitely feel those muscles.
Plank is great to do any time, any where, working your core muscles. A strong core is important for running as it helps with balance and stability.
Mid 40s female runner wearing ancient Flora London Marathon 2004 top along with F45 training cap crossing the River Clyde Glasgow on a dreich day with steamed up glasses
If you are training for a marathon, it is important to talk to your doctor or a certified personal trainer before starting F45 training. They can help you create a safe and effective training plan that is right for you.
Here are some tips for incorporating F45 training into your running training:
Start slowly and gradually increase the amount of F45 training you do weekly
Listen to your body and take rest days when needed
Make sure to get enough sleep and eat a healthy balanced diet
Stay hydrated, moderate caffeine and avoid alcohol before your runs. I sometimes drink coconut water the day before to hydrate or post run to rehydrate.
Cross-train with other activities, such as swimming, cycling or yoga to give your body a break from impact training.
With proper planning and execution, F45 training can be a superb way to improve your fitness and performance as part of marathon training. And massage, massage acts as a preventative for injury free training.
