Run Stronger, Last Longer: Why Strength Training is a Game-Changer for Marathon Runners

Training for a marathon is often synonymous with long-distance running, tempo workouts, and interval training. However, one crucial yet sometimes overlooked component of an effective marathon training plan is strength training. Incorporating resistance exercises into your routine can enhance performance, reduce injury risk, and improve overall running efficiency.

Why Strength Training Matters for Runners

Many runners believe that strength training is unnecessary, might slow them down or even bulk them up! In reality, well-structured, graded resistance training complements endurance training and provides several key benefits:

1. Injury Prevention Running places repetitive stress on the body, increasing the risk of overuse injuries such as shin splints, stress fractures, and tendinopathies. Strength training enhances the resilience of muscles, tendons, and ligaments, reducing the likelihood of injury. Strengthening key areas such as the glutes, hamstrings, core, and lower legs can help support proper biomechanics and decrease excessive strain on joints.
2. Improved Running Economy Running economy refers to how efficiently a runner uses oxygen at a given pace. Studies have shown that strength training improves neuromuscular coordination, allowing for more efficient stride mechanics and energy expenditure. This means you can run at a given pace while using less effort, ultimately conserving energy for race day.
3. Increased Power and Speed While endurance is the foundation of marathon running, strength training helps develop power in the legs, leading to a stronger push-off and better overall speed. Plyometric exercises, such as box jumps and explosive lunges, can enhance muscle fibre recruitment, translating to a more powerful stride and improved race performance.
4. Enhanced Fatigue Resistance Strength training not only builds muscle but also increases muscular endurance, delaying the onset of fatigue during long runs. By improving the strength of key running muscles, such as the quadriceps, hamstrings, and calves, runners can maintain proper form longer, reducing energy leaks and improving late-race performance.
5. Better Posture and Core Stability A strong core is essential for maintaining good posture and efficient running form, especially during the later stages of a marathon when fatigue sets in. Core-focused strength exercises help runners stay upright and reduce the risk of compensatory movements that can lead to injury.

Some of the Best and Simplest Strength Training Exercises for Marathon Runners

Incorporating strength training into your routine doesn’t require excessive time in the gym. Aim for 2-3 sessions per week, focusing on compound movements that target key running muscles:

• Squats – Single and double leg variations. Build lower-body strength, stability and power.
• Deadlifts – Single and double leg variations. Improve posterior chain strength and single limb stability for better running mechanics.
• Lunges – Improve single-leg stability, endurance and strength.
• Calf Raises – Strengthen the lower legs to improve run gait and prevent achilles and calf  injuries.
• Side Planks & Bird-Dogs – Boost core stability and posture. Reformer or mat work classes are great for this! 
• Step Downs – Improve hip stability and knee stability, and they also help build single leg strength. 

How to Integrate Strength Training Into Your Marathon Plan

To maximise benefits without compromising your running performance:

• Schedule strategically: Place strength workouts on easy run or rest days to allow for recovery.
• Adjust volume &  intensity: Reduce strength training volume and intensity in the final weeks leading up to race day to avoid excess fatigue. Adjust strength or endurance focus depending on racing seasons.

Conclusion

Strength training is a game-changer for marathon runners. By improving running economy, preventing injuries, and building power, it allows runners to perform at their best on race day. Whether you’re training for your first marathon or looking to set a new personal best, incorporating a well-structured strength program can help you reach your goals while keeping you strong and injury-free.

If you’re unsure where to start, consider working with an exercise physiologist to tailor a strength program that complements your running plan. Investing time in strength training now will pay off with a stronger, faster, and more resilient body on race day.

References

• Beattie, K., Carson, B. P., Lyons, M., & Kenny, I. C. (2017). The Effect of Strength Training on Performance in Endurance Athletes. Sports Medicine, 47(5), 965-987.
• Prieto-González, P., & Sedlacek, J. (2022). Effects of Running-Specific Strength Training, Endurance Training, and Concurrent Training on Recreational Endurance Athletes' Performance and Selected Anthropometric Parameters. International journal of environmental research and public health, 19(17), 10773. https://doi.org/10.3390/ijerph191710773
• Yamamoto, L. M., Lopez, R. M., Klau, J. F., Casa, D. J., Kraemer, W. J., & Maresh, C. M. (2008). The Effects of Resistance Training on Endurance Distance Running Performance Among Highly Trained Runners. Journal of Strength and Conditioning Research, 22(4), 1335-1346.
• Storen, O., Helgerud, J., Stoa, E. M., & Hoff, J. (2008). Maximal Strength Training Improves Running Economy in Distance Runners. Medicine & Science in Sports & Exercise, 40(6), 1087-1092.