Strength Training for Marathon Runners: Build Strength, Recover Smarter, Run Stronger

06 Jun Strength Training for Marathon Runners: Build Strength, Recover Smarter, Run Stronger

If you’re serious about marathon training, you can’t just log miles and hope for the best. That was really just the old way before. Yes, running more than you have recently is probably a good way to go for most, but oftentimes people leave out many other aspects of training when making these decisions or deciding on an overall rationale. It “worked” because most people weren’t trying anything different, and running more in most cases (not earlier in your career) does help a lot. It’s always going to be a debate in the running world no matter what way you slice it.  

Some of the major ways people can separate themselves from others is to get stronger, faster and become more injury resilient through many different avenues. Such as, dialing in their nutrition and getting body work done at least here and there. Doing the little things per se. 

I strongly endorse strength training for marathon runners, not as an optional add-on, but as a core part of any effective marathon program. The right strength training plan helps you gain strength, prevent injury more often, improve running economy, and recover quicker between hard efforts.

This article breaks down how to approach strength training for marathon runners, and how to manage recovery so your body adapts instead of breaking down.

Why Marathon Runners Need Strength Training

Many runners assume endurance alone builds all that they need. But marathon training programs that ignore resistance training and speed (refer to my speed article for runners right before this) leave gaps. It’s not fun to be at mile 22 and feel like you didn’t prepare as much as you could have. 

Smart strength work improves:

• Overall running performance.
• Lower body strength and durability.
• Upper body strength for posture and endurance.
• Core stability for efficient running form both during and at the end of the race.
• The body’s ability to handle increasing training load throughout the entire training cycle.
• Honestly, it helps improve your recovery in many cases too, when done right that is.

When fatigue sets in during a long run or on race day, strength is what holds your form together. Keeps you confident too. 

Focus on the Major Muscle Groups

A good strength training routine for marathon runners targets the entire body, not just the legs. Your upper body is as important as your lower body, no matter what you think. It all functions together. Ever heard the old adage, “Your legs will do what your arms do,” ? It’s very much true. Not just because your arms might drop a bit as you fatigue, but this even goes down to the neuromuscular level too. 

Lower Body (The Engine)

Prioritize:

• Overall…squat movements, hip hinging (think deadlift) and explosive hip power. Work from a double leg focus to a single leg. Both in overall strength and translating this to power.
• Single leg deadlifts.
• Split squats or lunges, and step-ups both forward and laterally. Don’t forget side lunges! P.S. If you’ve never done those, they suck. I promise. However, they’ll make you better.
• Internal and external hip rotation.
• Adductors (inner thigh muscles).
• Focused glute work like the dreaded glute medius!
• Calf raises, ankle mobility and ankle dorsiflexion muscles. Do NOT forget the lower legs and feet.

*Take a look at my YouTube channel for videos periodically posted for all types of strength training, injury prevention and overall running performance and health. 

https://www.youtube.com/@coachjeffwwilson

Running is a single leg activity. Aiming to train that way builds balance, stability and can correct muscle imbalances. Most people need to start with traditional exercises like squats and deadlifts, before more single leg movements. Oftentimes people have to stay in the double leg stanced exercises for many reasons. At the very least, try incorporating single leg exercises as you get more confident. 

Core (The Stabilizer)

Core workouts should build a strong core that resists unwanted rotation, hip drops and supports overall posture. When you think of your core, think of your entire trunk. Abs, low-back, hips all around and really your torso. Excluding your limbs basically. 

Core strength improves:

• Running economy and overall efficiency by helping reduce wasted movement. 
• Efficiency over short and long distances through enhanced power transfer. 
• Muscular endurance during late-race fatigue.
• Overall body health and longevity. 
• Confidence by having a 6-pack! Just kidding…or am I? It’s always nice to have a physique that gives you a bit more confidence. Or at least something to aim for.

Upper Body (The Support System)

Upper body strength matters more than many runners think. I can’t stand rationales that put legs way over the importance of upper body, or core over legs. You should be thinking about your body as a unit of potential power. I guess we could make a hierarchy, but what would that do for anyone really? Probably just create another reason for a podcast and not really advance the sport at all. I digress. 

Include:

• Rows in many different forms. Not just presses please. Rows will help your posture and allow your posture to improve drastically.
• Push-ups or bench presses. Don’t be afraid of the bench press. Especially dumbbell variations and at different angles of benches, etc. There is literally NOTHING wrong with this exercise nor should it be avoided because it doesn’t “look” like something that benefits running.
• Overhead movements like push presses or pull-ups. I also happen to really like overhead dumbbell carries. Really works your core and overall postural stability and endurance.
• Rotational exercises like windmills and transverse rotations. Look at my YouTube channel for the Paloff Press specifically. One of my favorite exercises!

https://www.youtube.com/@coachjeffwwilson

• Farmers carry (technically full body, but who cares, just do them).

*Want to add some POWER! Throw in some light, but explosive, med ball exercises into your routine here and there. Med ball slams are my secret to taking out some aggression too!

A stable upper body reduces wasted energy and supports breathing efficiency. Always REMEMBER that your legs do what your arms do, maybe even make them do.

Heavy Weights vs Lighter Weights

Many runners hesitate to lift heavy weights out of fear they’ll feel heavy on their runs. That they’ll gain too much weight or even that it’s too athletic, whatever that means. 

But heavy strength training, when done correctly, improves maximal strength without excessive muscle gain. The goal isn’t bodybuilding. It’s neuromuscular efficiency and power. 

Heavy lifting:

• Improves force potential and eventually force production.
• Enhances running economy.
• Reduces injury risk.
• Makes you feel amazing! 

Don’t let the word HEAVY deter you. 

Lighter weights can build muscular endurance, but you need both over the course of a training cycle. You’re already doing muscular endurance at a high volume (aka running a lot) and intensity when you run, so why do more of it in the weight-room? 

How to Add Strength Training to a Marathon Plan

Most marathon runners do best with:

• 2 strength training sessions per week. Ideally just full body workouts to keep it simple. It’s okay to split up the lower and upper body, but not necessary in most cases.
• Full body workouts that target major muscle groups. Squats, lunges, bench press, etc.
• Strategic placement within the weekly schedule. There are a million different opinions here, but I’d say for most people they need to have lifting on its own days. Most people aren’t running 6 or 7 days per week. Just don’t put the leg day right before a hard workout.

*With that said, strength sessions can be done on the same day as a light run to consolidate stress and preserve recovery days.

**NOW! Those who know me will probably be confused by this, because I’ve told many competitive runners at the University I used to work at to do their lifts on the same days as the workouts. I think that’s great and should be aimed at, but for the general person, it probably doesn’t make sense unless scheduling comes into play…or they are running at least 4 days per week. Arguably 5 honestly. 

The key is managing total training volume so you don’t overload your system, and have unnecessary soreness and fatigue. This is where great coaching comes in. You will probably need help making important decisions, especially as you get closer to race day. Don’t leave yourself out in the dust just to save money. 

Save the headache and schedule a quick call with me here! https://calendly.com/coachwilson/intro-coaching-call

Managing Training Load and Recovery

Strength training adds stress. That’s not a problem, unless recovery is ignored. Especially proper food and sleep. Recovery allows for adaptation. Without adequate rest, the body can’t repair muscle tissue or build strength. Honestly, training can feel a bit stale after a little bout of overtraining. Especially when you’re not doing all the other things above too.

If you do any or all of the following:

• Increase weekly mileage.
• Add heavy lifting.
• Push training runs.
• Skip sleep or just have a weird schedule. 
• Eat poorly.

You’ll feel persistent muscle soreness and stalled progress. It might feel like you’re getting a lot done, but you don’t need to force progress. Let it come to you by being patient. Patience is a virtue right? 

Recovery Principles for Marathon Runners

To recover quicker between strength workouts and long runs:

1. Respect Your Long Run

After a long run, prioritize:

• Light movement and stretching.
• Mobility work.
• Hydration.
• Proper fueling.
  
  

During a long run, prioritize:

• Proper fueling and water intake. This matters SOOO much it’s crazy. I don’t care if it’s annoying to carry a bottle or use one of the belts. Do it anyway. Who has time to put out cups on your run and has someone to ride a bike next to them. 
• Proper pacing relative to the goal of that day, not just a feeling. 

Don’t schedule heavy lifting the day after your hardest endurance effort, in most cases. Just do your best with scheduling. 

2. Fuel for Performance

Marathon training demands adequate calories, especially carbohydrates to support aerobic fitness and muscle recovery.

Pair this with sufficient protein to repair muscles after lifting sessions. Don’t skip fats, but in most of your training cycle, it should probably not be more than 20% of your cals, unless there’s a doctor reason/health reason to say otherwise. 

3. Protect Your Range of Motion

Strength training should increase, not reduce, mobility. 

Maintain:

• Proper form in every exercise.
• Feet hip width stance when appropriate.
• Controlled tempo.

Add dynamic mobility here and there to preserve an increased range of motion and reduce stiffness.

4. Schedule True Recovery

Rest days aren’t a weakness, but rather a good strategy.

If your body feels overly fatigued, adjust the training load rather than forcing another heavy session. You sometimes might need several days of easy running before doing another hard session. 

Don’t become a SLAVE to the “shoulds” and ego part of your training. Listen to your body. 

Maximum fitness isn’t built by pushing through exhaustion. It’s built by smart stress followed by recovery.

Strength Training Supports Long-Term Running

Strength training for marathon runners isn’t just about the next race.

It’s about:

• Running for longevity.
• Preventing chronic injuries.
• Building durability year after year.
• Crossing the finish line feeling strong.
• Enjoying the process.

Many runners burn out because they only focus on miles. The runners who last combine endurance with resistance training. I promise, this helps a lot. Plus you feel more like an athlete. 

Train Strong. Recover Well. Run Better.

If you want to improve running performance, build lower body strength, and recover smarter during your marathon plan, strength training must be part of your system.

The goal isn’t just to finish a marathon.

It’s to start training strong, stay healthy through the build, and show up on race day confident in your body’s ability to perform.

Want Help Building a Smarter Marathon Plan?

If you’re unsure how to add strength training to your marathon program without increasing injury risk, or how to balance lifting sessions with run training, I’d love to help. https://calendly.com/coachwilson/intro-coaching-call

Build strength. Manage recovery. Run strong for the long haul.

Train with Jeff.