7 Powerful Strength Training for Marathons to Boost Performance

Strength training for marathons is the secret weapon that separates elite runners from the pack, yet many recreational marathoners still skip the weight room. While logging miles remains crucial, incorporating targeted strength training for marathons can reduce injury risk by up to 50% and improve running economy by 3-5%.

This comprehensive guide reveals seven powerful strength training strategies that will transform your marathon performance.

Why Strength Training for Marathons Changes Everything

Traditional marathon training focuses exclusively on cardiovascular endurance, but this approach leaves critical gaps in your performance foundation. Strength training for marathons addresses muscular imbalances, improves power output, and enhances proper running form during the later miles.

Research shows that runners who incorporate strength training for marathons improve their running economy by 3.8% compared to those who only run. Consider Sarah, a 35-year-old runner who struggled with IT band issues and 4:15 marathon times.

The Science Behind Marathon-Specific Strength Training

Marathon running demands unique physiological adaptations that generic strength training programs fail to address. Your legs must absorb 2-3 times your body weight with each foot strike, multiplied by thousands of repetitions throughout a marathon.

Practical strength training for marathons extends beyond just leg strength. Your upper body and core provide the stability platform that allows your legs to generate power efficiently.

Core Strengthening: The Foundation of Marathon Performance

Core strength forms the cornerstone of practical strength training for marathons. Your core muscles act as a power transfer station between your upper and lower body, maintaining proper posture throughout 26.2 miles.

A comprehensive core strength training program for marathons should include both static and dynamic exercises. Start with bare planks, holding them for 30-60 seconds, focusing on maintaining a neutral spine position. The goal of core strength training for marathons isn’t to build strong muscles but to create a stable platform for efficient force transfer.

Lower Body Power Development for Marathon Runners

The glutes represent the body’s most powerful muscle group and play a crucial role in marathon running efficiency. Many runners suffer from “dead butt syndrome,” where prolonged sitting weakens the glutes and forces other muscles to compensate.

Practical strength training for marathons prioritizes glute activation through exercises like clamshells, lateral walks, and single-leg bridges. Marathon running requires balanced strength between the hamstrings and quadriceps to maintain proper knee function.

Incorporate Nordic curls, Romanian deadlifts, and eccentric hamstring exercises into your strength training for a marathons routine.

Upper Body and Posture: The Overlooked Marathon Performance Factor

Upper body strength training for marathons often gets overlooked, yet arm swing and posture significantly impact running efficiency. Fatigued shoulders lead to shortened arm swing, reduced stride length, and compensatory movements that waste energy.

Focus on exercises that develop endurance strength rather than maximum power. High-repetition push-ups, pull-ups, and shoulder stability exercises prepare your upper body for the repetitive demands of marathon running.

The 7 Powerful Strength Training Exercises for Marathon Success

1. How to Perform Single-Leg Romanian Deadlift

This exercise targets the posterior chain while developing single-leg stability, crucial for marathon running.

• Stand on one leg with a slight bend in the knee.
• Hinge at the hip while reaching toward the ground with the opposite hand.
• Maintain a neutral spine throughout movement.
• Control both descent and return phases. Keep most of the weight on the heel of the standing leg. Do 8–12 repetitions per leg in 3 sets.

2. How to Perform Bulgarian Split Squat

This unilateral exercise builds single-leg strength while addressing leg imbalances.

• Place the rear foot on an elevated surface (bench or chair).
• Position the front foot 2-3 feet forward from the bench
• Lower into lunge position, keeping torso upright.
• Drive through the front wheel to return to the start.
• Keep 80% of weight on the front leg throughout movement. Perform three sets of 10-15 repetitions per leg.

3. How to Perform Lateral Band Walks

Target the often-neglected hip abductors and external rotators with this exercise.

• Place a resistance band around ankles or above knees.
• Maintain a slight squat position with feet hip-width apart.
• Step sideways while keeping tension in the band.
• Avoid letting knees cave inward. Keep the core engaged throughout movement.
• Perform 15-20 steps in each direction for 2-3 sets

4. How to Perform Single-Arm, Single-Leg Deadlift

This complex exercise challenges stability, balance, and coordination while building functional strength.

• Hold weight in one hand while balancing on the opposite leg.
• Hinge at the hip and reach toward the ground with a weighted hand.
• Extend your free leg behind you for counterbalance.
• Keep hips square and avoid rotation.
• Control the movement in both directions. Perform three sets of 6-10 repetitions per side

5. How to Perform Lateral Lunges

Address movement in the frontal plane, which is often neglected in traditional strength training programs.

• Start with feet together, hands on hips.
• Sitting back into the hip, take a broad step to one side.
• Keep the opposite leg straight and planted.
• Push off the lunging leg to return to the start.
• Maintain an upright torso throughout movement. Perform 10-12 repetitions per side for 2-3 sets.

6. How to Perform Single-Leg Calf Raises

Build the lower leg strength and endurance necessary for thousands of foot strikes during a marathon.

• Stand on one leg near the wall for balance support.
• Rise onto the toes of the standing leg.
• Hold peak contraction for 1-2 seconds. Control the lowering phase slowly.
• Keep your body aligned and avoid leaning. Do 2-3 sets of 15–25 reps per leg.

7. How to Perform Turkish Get-Up

This full-body exercise integrates strength, mobility, and stability in a challenging movement pattern.

• Start lying with weight in the right hand, right knee bent.
• Roll to the left elbow, then to the left hand. Bridge up and sweep the left leg under the body.
• Move to a kneeling position, then stand up. To go back to the beginning, reverse the movement.
• Master the bodyweight version before adding weight. Perform 3-5 repetitions per side.

Creating Your Marathon Strength Training Schedule

Practical strength training for marathons requires consistent execution rather than sporadic, intense sessions. Plan 2-3 strength sessions per week, scheduling them on easy run days or rest days. Give yourself 24 to 48 hours in between a good running workout and a strenuous strength training session.

Begin with bodyweight exercises and master proper form before adding external resistance. Increase training load gradually, adding 5-10% per week to avoid overload injuries. Strength training for marathons should enhance your running, not detract from it.

Periodization: Timing Your Strength Training for Marathon Success

Base Phase (16-20 weeks out): Focus on building maximum strength through compound movements. Perform strength training for marathons 2-3 times per week with a 48-hour recovery between sessions.

Build Phase (8-16 weeks out): Transition to power endurance with circuit-style training. Reduce strength training frequency to twice a week.

Peak Phase (3-8 weeks out): Maintain strength gains through lighter, higher-repetition exercises. Focus on activation and mobility rather than strength building.

FAQs

How often should I do strength training for marathons?

Strengthen yourself in preparation for marathons. 1-2 times per week during peak training, and 2-3 times per week during base building periods. Schedule strength sessions on easy running days or rest days to avoid interference with key running workouts. Quality movement patterns matter more than training frequency, so prioritize proper form over volume.

Will strength training for marathons make me bulky and slow?

Properly designed strength training for marathons focuses on functional strength and power endurance rather than muscle mass. Marathon-specific strength training improves running economy and reduces injury risk without adding unwanted bulk. Research consistently shows that runners who incorporate strength training improve their performance rather than becoming slower.

When should I start strength training for marathons in my training cycle?

Begin strength training for marathons during the base-building phase, ideally 16-20 weeks before your goal race. Starting earlier provides more time to address movement dysfunctions and build a solid strength foundation. Avoid beginning intensive strength training during the final 8 weeks before a marathon to prevent excessive fatigue.

Can I do strength training for marathons on the same day as running?

Schedule strength training after easy runs rather than before quality running sessions. Allow 6-8 hours between intense strength work and key running workouts when possible. Light activation exercises can be performed before runs, while heavy strength work should follow running.

What equipment do I need for practical strength training for marathons?

Basic equipment includes resistance bands, a stability ball, and access to basic weights or dumbbells. Many practical exercises use bodyweight only, making strength training for marathons accessible anywhere. Focus on movement quality and consistency rather than expensive equipment or complex setups.

Conclusion

Strength training for marathons represents the missing piece in most recreational runners’ training programs. By incorporating these seven powerful exercises and following a systematic approach to strength development, you’ll build the muscular foundation necessary for marathon success.

The integration of targeted strength work with your running training creates a synergistic effect that improves performance while reducing injury risk. Remember that strength training for marathons is a long-term investment in your running career.

Start with basic movements, progress gradually, and remain consistent in your approach. The runners who embrace strength training for marathons as an essential component consistently outperform those who rely solely on running volume.