I get it…this title has some of you runners shaking your head. You don’t like to strength train, don’t think you have time for it, or maybe you aren’t sure where to start.
Here is what I think about strength training for marathon runners. You don’t have to love it, but your body will thank you for doing it! It doesn’t have to take a long time, and it can become enjoyable for those of you who are unsure about it. And once you realize the benefits of it and start hitting some marathon PR’s, you will be sold!
So what are the benefits of strength training for runners (especially marathon and ultra distance runners)?
Strength training, especially during marathon training, can have a big impact on performance, injury prevention, and overall stamina. Here are some key benefits:
Injury Prevention: Strengthening muscles and building durability in tendons/ligaments helps to reduce the risk of common running injuries like IT band syndrome, shin splints, and knee pain. Stronger muscles can better absorb the impact, which reduces the strain on joints and connective tissue.
Improved Running Economy: Building up muscles in the legs and core helps with stability and efficiency, so your body doesn’t have to work as hard with each step. This can lead to better endurance and faster paces with less energy expenditure.
Enhanced Power and Speed: Strengthening muscles, especially in the glutes, hamstrings, and calves, can make you a stronger and faster runner. This power boost is especially helpful when tackling hills or maintaining a good pace in the later stages of a race.
Better Posture and Form: Core and upper body strength help support good posture during long runs, which keeps you from “slouching” as you get tired. Stronger trunk muscles means better breathing and more efficient movement.
Reduced Muscle Imbalances: Running can sometimes create imbalances, especially if certain muscles start to take over. Strength training helps keep everything balanced, working to avoid overuse injuries by ensuring each muscle group is pulling its weight.
Quicker Recovery: Strength training, especially with a focus on lower-impact exercises, can help improve blood flow and overall recovery, letting you bounce back quicker from long runs and hard efforts.
Incorporating 2 days of strength training each week can go a long way in supporting your marathon goals!
What are some examples of strength training exercises that are best for marathon runners?
At Outshine in Asheville, NC, marathon strength training often involves exercises that build stability, strength, and power without overly fatiguing the runner’s muscles. The goal is to target areas prone to injury or weakness, like the hips, core, glutes, and lower legs, and to ensure balanced muscle development. Here are some examples of marathon-focused strength exercises that I often prescribe at Outshine Physical Therapy and Fitness.
Single-Leg Romanian Deadlifts
Targets: Hamstrings, glutes, core stability
This exercise strengthens the posterior chain (backside muscles) and challenges balance, helping runners improve their stride stability.
Step-Ups and Step-Downs
Targets: Glutes, quads, calves
Step-ups build single-leg strength and mirror the running motion, while step-downs help control deceleration and reduce knee pain. Different heights and loads can vary the intensity.
Bulgarian Split Squats
Targets: Glutes, quads, core
Great for unilateral (single-leg) strength, this exercise reduces strength imbalances between legs and helps protect knees by activating stabilizing muscles in the hips and thighs.
Hip Bridges (Single-Leg Variation)
Targets: Glutes, core
Single-leg hip bridges work the glutes while also improving hip stability, which is key for maintaining proper form and avoiding hip drop.
Planks with Variations (Side Planks)
Targets: Core, glutes
Core stability exercises are essential for runners, as they improve posture and balance, especially during long runs. Side planks are especially effective as they target your outer glute muscle (gluteus medius) which is commonly underdeveloped in runners.
Calf Raises (Double and Single-Leg)
Targets: Calves, Achilles tendon
Strong calves help absorb impact, provide propulsion, and reduce stress on the Achilles tendon. This exercise can be progressed by doing single-leg variations or adding weight.
Nordic Hamstring Curls
Targets: Hamstrings
This exercise works the hamstrings eccentrically, which helps runners control their leg motion and decreases the risk of hamstring strains, common in long-distance runners.
Cable or Band Rotations
Targets: Core, obliques
Adding rotational strength can improve trunk stability and help runners maintain good trunk control, which is key to efficient breathing and form.
There are many variations and progressions to these exercises. By incorporating these movements, runners can improve their strength and durability, helping them make it through marathon training with fewer injuries and better performance!
If you’d like a strength training program developed specifically for you, then contact me below. We can set up a free phone consult to discuss your goals, injury history, upcoming events, and create a plan for success.
Hope this was helpful!
Sincerely,
Dr. Sieara Hinshaw
828-808-3704
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