Strength Training for Marathon Runners: Why, Who, and When

For many new marathon runners, training plans focus primarily on logging miles. While endurance is crucial, strength training is often the missing piece that can take your running to the next level. If you’re preparing for your first marathon, incorporating strength workouts can improve your performance, reduce injury risk, and make training more efficient.

Why Strength Training Matters for Runners

Injury Prevention – Running is a high-impact sport that places repetitive stress on joints and muscles. Strength training helps reinforce the muscles, tendons, and ligaments that support your knees, hips, and ankles, reducing the risk of common running injuries like shin splints, IT band syndrome, and runner’s knee.

Improved Running Economy – Stronger muscles require less energy to maintain proper running form. A stable core and powerful legs allow you to run more efficiently, helping you conserve energy over long distances.

Better Endurance and Power – While running builds cardiovascular endurance, strength training improves muscular endurance. Stronger muscles tire less quickly, meaning you can maintain your pace longer and power through fatigue in the later miles of a marathon.

Enhanced Speed and Performance – Strength workouts improve force production, meaning you can generate more power with each stride. Even if speed isn’t your primary goal, a stronger body helps with overall race performance.

Who Should Incorporate Strength Training?

Strength training benefits all runners, but it’s especially helpful for:

• Beginners: New runners often have muscle imbalances that can lead to injuries. Strength training corrects these imbalances.
• Older Runners: As we age, we naturally lose muscle mass. Resistance training helps counteract this process.
• Injury-Prone Runners: If you’ve struggled with injuries in the past, strengthening your stabilizing muscles can keep you healthy.
• Time-Crunched Runners: Even if you can’t log high mileage, strength training makes your runs more effective by improving efficiency and resilience.

When to Include Strength Training

Timing is key when adding strength training to your marathon plan. Here’s one suggestion on how to structure it throughout your training cycle:

Base-Building Phase (3-4 months before race day)

• Focus on full-body strength, core stability, and movement patterns.
• Include 2-3 sessions per week of compound movements like squats, lunges, deadlifts, and planks.

Peak Marathon Training (8-12 weeks before race day)

• Reduce strength training to 1-2 sessions per week to prioritize running mileage.
• Shift to lighter weights and higher reps to maintain strength without excessive fatigue.

Taper Period (2-3 weeks before race day)

• Keep workouts light with bodyweight exercises or resistance bands.
• Avoid heavy lifting to allow for full recovery before race day.

Getting Started: Strength Training for Runners

If you’re new to strength training, you may wish to start with some simple exercises such as:

✔ Squats – Strengthens glutes, quads, and core for stability and power.
✔ Lunges – Improves single-leg strength and balance, reducing injury risk.
✔ Deadlifts – Develops posterior chain strength (glutes, hamstrings, lower back).
✔ Planks – Builds core endurance, helping maintain good running form.
✔ Calf Raises – Strengthens calves to prevent Achilles and foot injuries.

Tips for Success

• Perform strength workouts on non-long-run days to avoid excess fatigue.
• Start with bodyweight exercises and progress to resistance bands or weights.
• Listen to your body—recovery is just as important as training.

Final Thoughts

Strength training is a game-changer for marathon runners. It builds resilience, improves efficiency, and helps you cross the finish line feeling strong. By incorporating just 1-3 strength sessions per week, you can set yourself up for a successful and injury-free marathon journey.