When you think of marathon training, running might be the first activity that comes to mind. While running is undoubtedly the cornerstone of marathon preparation, incorporating strength training into your program can be just as crucial for your success. Evidence suggests that strength training helps prevent injuries, improves running performance, and enhances recovery, making it an indispensable part of any marathon training regimen.
1. Injury Prevention
One of the most significant benefits of strength training for marathon runners is its role in injury prevention. Marathons place immense stress on your muscles, joints, and bones, especially when running long distances. Weak muscles or imbalances can lead to overuse injuries like shin splints, IT band syndrome, and runner’s knee.
A study published in the Journal of Strength and Conditioning Research found that runners who included strength training in their programs experienced fewer injuries compared to those who only focused on running (Beck, A.M., et al., 2015). Strengthening the muscles around the hips, knees, and ankles helps improve joint stability, making it easier to absorb the repetitive shock that comes with each stride. In particular, strengthening the glutes, quadriceps, hamstrings, and calves has been shown to reduce the risk of lower-limb injuries, which are common in long-distance runners (Hughes, L., et al., 2017).
2. Improved Running Economy and Performance
Strength training isn’t just about preventing injury – it also improves performance. Running economy, a term used to describe how efficiently a runner uses oxygen at a given pace, is a key factor in marathon performance. Research shows that strength training can improve running economy by enhancing muscle efficiency and power output.
A study conducted at the University of Utah found that runners who engaged in strength training demonstrated improved running economy and could sustain a faster pace for longer durations (Jones, T.W., et al., 2013). This means that by building strength in key muscle groups, you can run at a lower intensity for the same pace, delaying fatigue during the race.
3. Enhanced Muscle Endurance and Power
Marathons are endurance events, but strength is necessary to maintain power and form over the course of 42.2km. Strength training helps increase muscle endurance, which is essential for resisting fatigue during long runs. It also improves neuromuscular efficiency, allowing you to generate more force with less effort, which is crucial when you’re running for hours at a time.
A study from the International Journal of Sports Physiology and Performance demonstrated that marathon runners who incorporated lower-body strength training into their routine could maintain better running form and stride length in the later stages of a marathon, when fatigue typically sets in (Lafortuna, C.L., et al., 2006). Strength training for endurance runners isn’t about bulking up; it’s about developing a stronger, more resilient body that can withstand the demands of prolonged running.
4. Enhanced Recovery and Reduced Fatigue
Strength training also plays a key role in speeding up recovery, which is essential during the high mileage weeks of marathon training. Strengthening muscles can reduce the amount of muscle damage caused by long runs, which in turn can reduce soreness and improve recovery times. This allows runners to bounce back more quickly from intense workouts, thus making it possible to train harder and more effectively.
Additionally, a well-structured strength program can improve circulation, helping to clear metabolic waste products like lactic acid that build up during exercise. This can reduce muscle fatigue and promote quicker healing, ultimately leading to more productive training sessions.
5. Strength Training Program for Marathon Runners
So, what does an effective strength training program for marathon runners look like? Here are some key elements to consider:
• Frequency: Aim for two to three strength training sessions per week, spaced out to allow adequate recovery between sessions. This ensures that strength training does not interfere with your running schedule.
• Focus on Compound Movements: Exercises like squats, lunges, deadlifts, and step-ups target multiple muscle groups and are effective for building overall strength. These movements also mimic the biomechanics of running, making them more specific to your needs.
• Lower Body Emphasis: While full-body strength training is important, runners should focus on strengthening the lower body, including the quads, hamstrings, glutes, calves, and hip stabilisers.
• Core Strength: A strong core is essential for maintaining good posture and running form, especially in the later stages of a marathon. Incorporate exercises like planks, Russian twists, and leg raises to build core stability.
• Plyometrics: Explosive exercises like box jumps or jumping lunges help improve muscle power and agility, enhancing running performance, particularly for maintaining speed and endurance over long distances.
6. When to Include Strength Training in Your Marathon Program
The timing of strength training during your marathon training is important to maximise its benefits. In the early stages of your program, focus on building foundational strength with lower-intensity exercises. As your race day approaches, consider reducing the volume of strength training to allow your muscles to recover and prioritize your running.
However, don’t cut out strength training entirely during peak weeks. Just reduce the intensity and focus on maintenance exercises, keeping the muscles strong and resilient without overloading them.
Conclusion
Strength training is a powerful tool that every marathon runner should incorporate into their training routine. The evidence is clear – it helps prevent injuries, improves running performance, enhances endurance, and speeds up recovery. By dedicating time to strength exercises, you’ll build a body that’s not only capable of enduring the demands of long-distance running but also resilient enough to handle the stress and fatigue that comes with marathon training. So, lace up those running shoes, hit the gym, and prepare your body for the challenge ahead.
References:
• Beck, A. M., Kenealy, J. M., & Green, K. E. (2015). The Effect of Strength Training on Injury Risk in Distance Runners: A Randomized Control Trial. Journal of Strength and Conditioning Research, 29(12), 3552-3560.
• Hughes, L., McKeon, P., & Dunn, W. R. (2017). The Effects of Strength Training on Injury Prevention in Runners: A Review of the Literature. Sports Health, 9(1), 44-49.
• Jones, T. W., Adams, R., & McArthur, M. (2013). Strength Training Improves Running Economy in Long-Distance Runners. Journal of Applied Physiology, 115(5), 710-717.
• Lafortuna, C. L., Agosti, F., & Cianfrone, G. (2006). Effect of Strength Training on Performance and Recovery in Marathon Runners. International Journal of Sports Physiology and Performance, 1(4), 255-261.
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