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Fitness Goals 2023

Brian at Sunset fitness goal 2023

What are your fitness goals in 2023? Do you want to set a new personal record? In 2022, my major goal was to run a marathon in under 4 hours. I finished my first marathon, enduring the distance at a cost. However, I did not have the fitness to run a sub-4-hour marathon. My 2023 goal is to finish my second marathon in under 4 hours.

To accomplish my 2023 fitness goal, I will build a stronger body through strength training by targeting the following:

  • Legs and Glutes
  • Core Rotation
  • Chest and Back
  • Shoulders and Biceps

Also, I will use the 80/20 running marathon training level 2 plan to build my endurance.

What is Strength Training?

Strength training is lifting heavy weights for 1 to 5 repetitions per set. Your intent is to move the weight as fast as possible in a controlled manner. However, because it’s heavy, the weight will likely move at normal speed.

According to Dr. Andy Galpin in the Huberman podcast video on Optimal Protocols to Build Strength, to train strength, the mass you lift needs to be at least 70% of your one-rep max for that day. Furthermore, you can get stronger without adding muscle mass by keeping your reps per set low.

In Dr. Andy Galpin’s video, How to Get Stronger Without Getting Bigger, Andy recommends you perform complex movements (that use multiple joints). He also says to rest between sets to feel fresh on your next set. Strength movements can include:

  • Push / Pull / Carries
  • Hinges (Deadlift)
  • Olympic Powerlifting: clean, squat, snatch
  • Bands and chains

Why Marathon Runners Need Strength Training

At the end of my first marathon, my abs felt sore. As I run and move my arms, I twist my core muscles. Doing this for over 4 hours showed that I need a stronger core.

Marathon runners also hold their arms at chest level, which keeps their biceps engaged. Swinging the arms also works your muscles. When you swing the arms away, it works the chest muscle. Pulling the arms back works the back muscles and rear deltoids (shoulders).

Strengthening your upper body muscles helps to keep your arms swinging and maintains good running form.

Running 26.2 miles is a huge load on your legs. Strengthening your glutes and leg muscles can help you handle the impact of all these miles.

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