Supplementing Strength Training into your Marathon Training Block

As a marathon runner, your primary focus is likely on building endurance and logging those long runs, but adding strength training to your routine can provide significant benefits for both your performance and injury prevention. Many runners overlook the power of strength training, assuming that it will bulk them up or interfere with their mileage. However, when done correctly, strength training can complement your running, improve running efficiency, and enhance overall resilience.

In this post, we’ll discuss why strength training is important for marathoners, how to incorporate it into your training plan, and the best exercises to include.

Why Strength Training Matters for Marathoners

1. Injury Prevention - Running long distances can be hard on the body, especially the legs, hips, and lower back. Strength training helps reinforce the muscles, ligaments, and tendons, making them more resilient to the repetitive impact of running. It also helps address muscle imbalances that may lead to overuse injuries like shin splints, IT band syndrome, or runner’s knee.

2. Improved Running Economy - Stronger muscles are more efficient. By building strength in the muscles you use while running, you'll reduce the energy it takes to maintain your pace. A stronger core and lower body allow for better posture, improved stride mechanics, and less fatigue over long distances.

3. Enhanced Speed and Power - While running long distances is about endurance, developing strength in the legs and core can help you sprint when needed and tackle hills more effectively. A well-rounded strength training program boosts your overall athleticism, giving you the power needed to finish strong in the later miles of a race.

4. Better Posture and Form - Marathon training can take a toll on your posture, especially during those final few miles when fatigue sets in. Strength training helps improve posture by stabilizing the muscles of your core, back, and hips, which can prevent slouching or inefficient running mechanics as you fatigue.

   
   

When to Incorporate Strength Training

The key to successfully integrating strength training into your marathon training plan is timing and balance. You don’t want to sacrifice your long runs or key workouts in favor of lifting weights, but you also don’t want to leave strength training out completely. Here’s a basic guideline for how to incorporate it:

1. Frequency: Aim for 2-3 strength sessions per week. These should be short, focused workouts that complement your running schedule. Many runners choose to strength train on the days they don’t have intense running workouts or long runs, such as on recovery days or lighter training days. For example:

   • Early in the week: Perform strength training on Monday after a light run or cross-training session.

   • Mid-week: You can do another session on Wednesday or Thursday when you're not doing a tempo run or speedwork.

   • Post-long run: If you feel up to it, do a light strength workout on the day after your long run, but keep it low-intensity and focused on recovery movements like core work, bodyweight exercises, or mobility.

2. Intensity: Avoid lifting heavy weights or doing high-intensity strength training during peak marathon training periods. The goal is to build and maintain strength without overloading your muscles and hindering your recovery from your running workouts. Stick to moderate loads and higher repetitions (8-12 reps per set) to build endurance and muscular endurance. Save your heaviest lifting for the off-season or early training months.

   
   

Types of Strength Training to Include

While it’s important to focus on strength training as a whole, marathoners should pay extra attention to certain muscle groups that will help enhance running form and endurance. Here’s a breakdown of the areas to target:

1. Legs and Glutes - Your quads, hamstrings, calves, and glutes are doing the bulk of the work when running. Strengthening these muscles can help improve your stride efficiency and power.

   • Squats (bodyweight, goblet, or barbell)

   • Lunges (forward, reverse, lateral)

   • Step-ups (with or without weights)

   • Glute bridges or hip thrusts

   • Calf raises

2. Core - A strong core helps with posture and stability, reducing the risk of lower back pain and aiding in more efficient running mechanics. Focus on exercises that challenge your deep core muscles.

   • Planks (front and side)

   • Russian twists

   • Dead bugs

   • Leg raises

   • Superman lifts

3. Upper Body - While the legs and core take the brunt of the work during a marathon, strong arms, shoulders, and upper back can help you maintain good form, especially as fatigue sets in.

   • Push-ups (regular or modified)

   • Pull-ups or lat pulldowns

   • Rows (dumbbell or barbell)

   • Overhead presses

   • Chest presses

4. Mobility and Flexibility - Marathon runners can benefit from dynamic stretching and mobility exercises to keep the muscles supple and reduce the risk of stiffness and injury. Include a warm-up before your runs and strength sessions, and add stretching or foam rolling to your recovery routine.

Sample Strength Training Routine for Marathoners

Here’s a simple, full-body routine that you can do 2-3 times per week:

• Warm-up: 5-10 minutes of dynamic stretches or light cardio (e.g., jogging, cycling, jumping jacks)

• Main Set:

  1. Squats (3 sets of 12 reps)

  2. Lunges (3 sets of 10 reps per leg)

  3. Plank (hold for 30-60 seconds, 3 sets)

  4. Glute Bridges (3 sets of 12 reps)

  5. Push-ups (3 sets of 10-12 reps)

  6. Bent-over Rows (3 sets of 12 reps)

  7. Calf Raises (3 sets of 15-20 reps)

• Cool-down: 5-10 minutes of static stretching focusing on your legs, hips, and back.

Final Thoughts

Strength training doesn’t have to be overwhelming or time-consuming. When done in moderation and with the right exercises, it can complement your marathon training, enhance your endurance, and help you stay injury-free. The key is to find a balance that supports your running goals and doesn’t interfere with your recovery. By supplementing your marathon training with smart, targeted strength workouts, you’ll be able to run more efficiently, prevent injury, and cross the finish line stronger than ever.

Happy running—and lifting!