Marathon training is all about logging miles, right? Not quite. During running the focus during the marathon training, strength training also plays an important role and serves as a powerful (and often overlooked) companion for your mileage.
Regardless of whether you are a first marathon leader or an experienced runner who hunts a PR, who integrate strength work into your weekly routine, can help you run more, recover faster and stay -free in the long run. If you have ever finished a long run with painful hips or a slow step, the strength training may only be the solution that you lack.
Let us examine how strength training for marathon runners can help you to walk without burning.
Why strength training is important for marathon runners
The strength training for marathon runners is not about improving. It’s about building a long -lasting, efficient engine. Studies consistently show that runners who involve strength training improve their ongoing economy (how efficiently they use oxygen), stride mechanics and endurance.
This is what it looks like in action:
- Better posture for long runs, reduces wasted energy
- Stronger buttocks and knee tendons to take their step and stabilize their knees
- A more resistant core that helps you to maintain the shape when fatigue comes
- Less over -claimed injuries thanks to improved muscle compensation and common stability
Simply put: Intelligent strength training helps you to run smarter, not just harder.
Common myths about strength training for runners
Leave us the air around a few myths, the runners keep it from handling power work:
Myth: strength training leads to this
The structure of a significant muscle mass requires a completely different approach than what is used in the preparation of the marathon.
Low to moderate weight and two to three times a week) improves the strength and the muscle endurance without adding the mass.
Myth: running is sufficient training
During running, cardiovascular endurance builds up, not strengthening all muscles and connective tissue to which you rely on.
Weaknesses, especially at the core, gluteal muscles and hips, can lead to a bad shape and any injury.
Myth: I have no time to run and no strength train
Even two short strength sessions a week can make a big difference. If you avoid strength training and fail through injuries, then you are when you are Really Feel the cost of skipping.
Best strength training exercises for runners
You don’t have to live in the gym or memorize complicated routines to see results. The key lies on functional, compound movements that support their strid, balance and their common stability.
The following exercises are runners -friendly and offer great advantages with minimal equipment:
Squat
To make a crouch, you stand apart with your feet hip-width and lower your hips back and down as if you were sitting on a chair. Hold your chest and your core committed and then press through your heels to return to stand. Hold a dumbbell in every hand and hold your arms on your sides.
This exercise aims at your:
- Buttocks
- Quads
- Knee tendons
- core
Kniebungen strengthen your lower body and core and build the foundation you need to efficiently push the floor with every step.
Crusades
Hold a dumbbell in every hand. Sharp your hips with a flat back and a slight bend in your knees to lower the weight to the floor and keep the dumbbells in front of your shin. Focus on maintaining a good attitude and press your buttock muscles while standing on your following:
- Knee tendons
- Buttocks
- Lower back
Kreuzleben improve the hip chart mechanics and strengthen their entire back chain, which plays an important role in the strid power and in injuries.
Pinch bridges or hip empties
Lie with bent and feet on your back on your back on the floor. Drive through your heels to raise your hips to the ceiling and press your gluteal muscles up before you lower yourself back down. If you want to include weight, keep a heavy dumbbell over your hips.
This step helps to activate and strengthen the buttock muscles, which are often not busy in runners and can lead to compensatory injuries if they remain weak.
boards
Set up in a straight line from head to heels with its forearms on the floor and body. Enter your core and buttocks muscles, keep position for 30 to 60 seconds without your hips lining with sags or pike.
Boards build up a deep nuclear power that supports proper running position and captures its shape, especially at long -term speeds.
Resistance band step steps
Place a resistance tape around your thighs or ankles, bend slightly on your knees and take controlled steps while you remain low in a sporty attitude.
This small but powerful movement aims at your hip stilizers, which play a major role in preventing knee rocks, IT band problems and other frequent over -stress injuries.
How to include strength in your marathon training
If you insert your marathon plan in your marathon plan, the victim of runs will not be sacrificed. The key is to work more intelligently and not harder and to strategically plan your meetings to support your running goals.
Frequency: How often should runners force train?
Consistency is the key, but that doesn’t mean that you have to do strength training every day. For most marathon runners, two to three sessions per week are the sweet spot. In this way you can build up strength and strengthen good movement patterns without affecting your running goals.
- Two full -body sessions per week are sufficient in the weekly miles of miles.
- If you are in a basic structure phase or outside of the season, you can add a third day to focus on the stability of core or single bins.
This frequency gives your body the support that it needs to carry out long runs and win efficiently without adding unnecessary fatigue without adding your training.
Timing: When does power have to add strength in your training week?
The strategic timing makes a big difference when it comes to getting stronger without burning out. You want to combine your strength work with a lower intensity days and avoid lifting in front of your most demanding runs.
Try to plan strength training:
- Simple running days (run first and lift
- Resting days, but keep the weights and volume low to support the recovery
- Cross training days, especially if you combine lifting with yoga, stretching or mobility work
Avoid a strong lifting shortly before speed exercises, mountain sessions or long runs. You will get more out of your run and your strength if your legs are not prefabricated.
Rejuvenation: What to do in the last weeks before the race day
In the last section of the marathon training, usually in the last two to three weeks, your focus should be on recovery, willingness to run and prevention. This means that your strength training routine should go into maintenance mode.
This is how it looks:
- Reduce sets, repetitions and overall intensity
- Focus on mobility work and body weight movements that scold you and committed without letting it down
- Skip new exercises or heavy elevators that can cause pain or stress at the worst time
Imagine this rejuvenation time as an opportunity for your body to absorb all the hard work you have done. By covering and priorizing active relaxation, you feel strong, stable and ready to drive your best race.
Tips for safe and effective strength training
In order to optimally use your sessions and remain without injury, take these principles into account:
- Light and concentrate on the shape – Master the body weight versions of each exercise before adding resistance. Do not hurry up the process – Quality movement builds strength, not just strong weight.
- Progress gradually – Increase weight, sets or repetitions over time. Here is a good rule of thumb: If you can easily carry out the final repetitions of a set, you can be ready to rise.
- Listen to your body – Pain is normal, but do not pain. Prioritize the relaxation, sleep and fluid intake, especially in the weeks with high mileage.
Remember to prioritize your mobility work. Close hips, ankles and knee tendons can limit their area of
Special considerations for marathon runners
Every runner is different. Your power plan should reflect your goals, your training phase and even your biological rhythms. So think of these other factors:
Periodization is important
Just like your running plan phases (base, build, tip, tagor), your starch plan should also be. Concentrate early on training strength in training. When the race day approaches, it changes to maintenance.
Support your hormonal health
In women, hormonal fluctuations can affect energy, strength and recovery. In the first half of your cycle (follicular phase) and before or during your period (luteal and menstrual phases) you may feel most strongest and tired.
Listen to your body and adapt accordingly, including reduction in weight, more break and, if necessary, in gentler movements.
Nutrition supports strength
The power work creates microteer in their muscles that need fuel to repair. Make sure you get enough protein, carbohydrates and fluid intake to support both your running and your lifting.
The lift laboratory: your force buddy
At Chuze Fitness we get that adding something new to your marathon routine can be a little intimidating. That is why we created the lift laboratory, a committed space for learning, growth and more in a way that fits that fits You.
Regardless of whether you want to start strength training or optimize your shape before the race day, the lift laboratory helps you to lift with confidence, to stay injury -free and to feel stronger in every step.
Sources:
Chiswich physio and performance. Strength training for runners. https://www.chiswick-physio.co.uk/blog/strengthraining-forrunners/
Runner world. 5 Signs of weak glacial muscles and what to do. https://www.runnersworld.com/training/a64687693/weak-glues-schsigns-and-sosolutions/
Webmd. Cyclusynchronization. https://www.webmd.com/women/cycle-syncing
