Why should I do a strength training workout as a marathon runner?
If you’d like to run faster or hit a personal best, it may come as a surprise that just trying to increase your speed is not always the best way to improve your speed.
Instead, if you focus on increasing your muscle strength, your muscles will have more power to propel you forward. Working some strength training into your routine is a great way to improve your running overall.
The other advantage of increasing your muscle strength is that you won’t get as tired as quickly so you’ll be able to power on for longer. This is vital if you’re looking at running a marathon, especially if you’re taking on your first marathon and you’re going to be upping your distances.
If you’re using a marathon base training plan to get started with your training, try working some of these exercises in gradually and you should start to see the difference in your overall strength.
What equipment do I need for this workout?
You’ll need a stability ball, a resistance band and a hand weight, such as a dumbbell – check out our recommendations in this home workout equipment round-up.
warm up
Run on the spot for 30 seconds, flicking your heels up to your bottom for the whole time.
Swing your leg forward and touch your right foot with your left hand. Alternate between left and right. Repeat twice.
How to do strength training for marathon runners
Do two sets of 20 repetitions to improve your strength and endurance. If you want to increase difficulty, you could add additional weights to the exercise or add another set. You can also reduce the amount of time between exercises to improve your endurance.
cool down
Your stretches should be guided by how your body feels. Focus on areas where you feel stiffness or pain. Ignoring these areas can lead to injuries.
Strength training workout for marathon runners
Bridge with feet on a stability ball
Areas trained: Calf muscles, back thigh, bum, core muscles (gastrocnemius, hamstrings, glutes, rectus abdominus, transversus abdominus)
Why do it? Strong hamstrings will increase your explosive power and propel you forward.
Technique:
- Lie on your back with your feet on the ball and your arms by your sides.
- Lift your hips off the floor to form a straight line between your shoulders, hips and feet (this is the starting position).
- Bend your knees and roll the ball in towards your bottom.
- Straighten your legs back to the starting position.
- Don’t lower your hips to the floor.
Be safe: If the muscles in the back of your legs spasm, start by doing five repetitions at a time until you get used to the move.
Press up with feet on a stability ball
Areas trained: Chest, core (pectorals, rectus abdominus, transversus abdominus)
Why do it? Improving your core will improve your running posture and technique.
Technique:
- Place your feet on a stability ball and your hands shoulder width apart on the floor
- Bend your elbows and lower your chest to the floor
- Slowly lift up
Be safe: If you feel a pinch in your back, lift your hips slightly higher.
ab cycling
Areas trained: Six-pack muscles, side muscle (rectus abdominus, obliques)
Why do it? Strong abdominal muscles will help you increase your speed.
Technique:
- Lie on your back on the floor
- Place your hands next to your ears
- Extend your right leg and keep your left leg bent
- Crunch your right shoulder up and over towards your left knee
- Swap sides and then continue alternating for the full set
Be safe: Don’t pull on your neck.
weighted superman
Areas trained: Back muscles (erector spinae)
Why do it? Strong back muscles will help you to improve your running posture and efficiency.
Technique:
- Kneel on all fours
- Hold a weight in your left hand
- Lift your right leg and left arm up to form a straight line
- Complete one set before changing over to the other side
Be safe: Pull your belly button to your spine to maintain a neutral position in your spine.
resistance band glute extension
Areas trained: boom (glutes)
Why do it? Strong glutes are key to improving your sprint performance and they also help stabilize your hips which will improve your running technique.
Technique:
- Put a resistance band around your ankles
- Place all your bodyweight on your left leg
- Keep your right leg slightly behind your left leg
- Keep your back straight and look forward
- Extend your right leg all the way backwards
- Hold the back position for three counts
- Complete one set before changing over to the other side
Be safe: Don’t lean forwards with your upper body while extending your leg backwards.
high knee running
Areas trained: Hip flexors (psoas muscles)
Why do it? It will improve your speed, running technique and leg strength.
Technique:
- Stand with your feet hip width apart
- Lift your right knee up until it is parallel to the floor
- Jump over to the other leg and lift your left knee up
- Alternate as quickly as possible
Be safe: Keep your back straight and look forward, not down to your knees.
jumping lunges
Areas trained: Back and front thigh, bum, core muscles (hamstrings, quadriceps, glutes, rectus abdominus, transversus abdominus)
Why do it? This is a great exercise to improve your strength and cardiovascular endurance.
Technique:
- Stand with one foot in front of the other
- Keep your back straight and look forward
- bend both knees
- Lower the back knee as close as possible to the floor
- Jump up and change your feet mid-air
- Land with the opposite leg in front
- Alternate between left and right
Be safe: Only go as low as you feel comfortable.
jumping squats
Areas trained: Back and front thigh, bum, core muscles (hamstrings, quadriceps, glutes, rectus abdominus, transversus abdominus)
Why do it? Improve your leg strength and cardiovascular endurance.
Technique:
- Stand with your feet shoulder width apart
- bend your knees
- Keep your back straight and look forward
- jump up
Be safe: Land with soft knees.
Want more? Here are some other workouts from Women’s Running.
