Marathon training is all about logging miles, right? Not quite. While running obviously takes center stage during marathon training, strength training also plays an important role, serving as a powerful (and often overlooked) companion to your mileage goals.
Whether you’re a first-time marathoner or a seasoned runner chasing a PR, integrating strength work into your weekly routine can help you run stronger, recover faster, and stay injury-free for the long haul. If you’ve ever finished a long run with aching hips or a sluggish stride, strength training might just be the solution you’re missing.
Let’s explore how strength training for marathon runners can help you go the distance without burning out.
Why Strength Training Matters for Marathon Runners
Strength training for marathon runners isn’t about bulking up; it’s about building a durable, efficient engine. Research consistently shows that runners who incorporate strength training improve their running economy (how efficiently they use oxygen), stride mechanics, and endurance.
Here’s what that looks like in action:
- Better posture on long runs, reducing wasted energy
- Stronger glutes and hamstrings to power your stride and stabilize your knees
- A more resilient core that helps you maintain form when fatigue hits
- Fewer overuse injuries thanks to improved muscle balance and joint stability
Simply put: Smart strength training helps you run smarter, not just harder.
Common Myths About Strength Training for Runners
Let’s clear the air surrounding a few myths that keep runners from embracing strength work:
Myth: Strength Training Causes You to Bulk Up
Building significant muscle mass requires a very different approach than what’s used in marathon prep.
Low-to-moderate weight, high-rep strength training (two to three times a week) improves strength and muscular endurance without adding bulk.
Myth: Running Is Enough of a Workout
While running does build cardiovascular endurance, it doesn’t fully strengthen all the muscles and connective tissues you rely on.
Weaknesses, especially in the core, glutes, and hips, can lead to poor form and an eventual injury.
Myth: I Don’t Have Time to Run and Strength Train
Even two short strength sessions a week can make a big difference. If you avoid strength training and are sidelined by injury, that’s when you’ll really feel the cost of skipping it.
Best Strength Training Exercises for Runners
You don’t need to live in the gym or memorize complicated routines to see results. The key is focusing on functional, compound movements that support your stride, balance, and joint stability.
The following exercises are runner-friendly and offer big benefits with minimal equipment:
Squats
To perform a squat, stand with your feet hip-width apart and lower your hips back and down as if you’re sitting into a chair. Keep your chest lifted and your core engaged, then press through your heels to return to standing. To incorporate weights, hold one dumbbell in each hand, keeping your arms at your sides.
This exercise targets your:
- Glutes
- Quads
- Hamstrings
- Core
Squats help strengthen your lower body and core, building the foundation you need to push off the ground efficiently with every stride.
Deadlifts
Hold one dumbbell in each hand. Then, with a flat back and a slight bend in your knees, hinge your hips to lower the weight toward the floor, keeping the dumbbells in front of your shins. Focus on maintaining good posture and squeeze your glutes as you stand back up to target your:
- Hamstrings
- Glutes
- Lower back
Deadlifts improve hip hinge mechanics and strengthen your entire posterior chain, which plays a major role in stride power and injury prevention.
Glute Bridges or Hip Thrusts
Lie on your back with your knees bent and feet flat on the floor. Drive through your heels to lift your hips toward the ceiling, squeezing your glutes at the top before lowering back down. If you want to incorporate weight, hold a heavy dumbbell across your hips.
This move helps activate and strengthen the glutes, which are often underutilized in runners and can lead to compensatory injuries if left weak.
Planks
Set up with your forearms on the ground and your body in a straight line from head to heels. Engage your core and glutes, hold the position for 30 to 60 seconds without letting your hips sag or pike.
Planks build deep core strength, which supports proper running posture and keeps your form solid, especially during long-distance fatigue.
Resistance Band Side Steps
Place a resistance band around your thighs or ankles, bend slightly at the knees, and take controlled lateral steps while staying low in an athletic stance.
This small but mighty move targets your hip stabilizers, which play a big role in preventing knee collapse, IT band issues, and other common overuse injuries.
How to Incorporate Strength into Your Marathon Training
Adding strength training into your marathon plan doesn’t mean sacrificing runs. The key is to work smarter, not harder, and schedule your sessions strategically to support your running goals.
Frequency: How Often Should Runners Strength Train?
Consistency is key, but that doesn’t mean you need to do strength training every day. For most marathon runners, two to three sessions per week is the sweet spot. This allows you to build strength and reinforce good movement patterns without interfering with your running goals.
- Two full-body sessions per week are plenty during peak mileage weeks.
- If you’re in a base-building phase or off-season, you might add a third day focused on core or single-leg stability.
This frequency gives your body the support it needs to power through long runs and recover efficiently, without adding unnecessary fatigue to your training load.
Timing: When to Add Strength Work Into Your Training Week
Strategic timing makes a big difference when it comes to getting stronger without burning out. You’ll want to pair your strength work with lower-intensity days and avoid lifting before your most demanding runs.
Try scheduling strength training on:
- Easy run days (do your run first, then lift) to keep your hard efforts grouped together
- Rest days, but keep the weights light and the volume low to support recovery
- Cross-training days, especially if you’re combining lifting with yoga, stretching, or mobility work
Avoid heavy lifting right before speed workouts, hill sessions, or long runs. You’ll get more out of both your run and your strength session when your legs aren’t pre-fatigued.
Tapering: What to Do in the Final Weeks Before Race Day
In the final stretch of marathon training, usually the last two to three weeks, your focus should shift to recovery, race readiness, and injury prevention. That means your strength training routine should go into maintenance mode.
Here’s what that looks like:
- Reduce sets, reps, and overall intensity
- Focus on mobility work and bodyweight movements that keep you limber and engaged without wearing you down
- Skip any new exercises or heavy lifts, which could cause soreness or strain at the worst possible time
Think of this taper period as your body’s chance to absorb all the hard work you’ve done. By dialing back and prioritizing active recovery, you’ll toe the starting line feeling strong, stable, and ready to run your best race.
Tips for Safe and Effective Strength Training
To make the most of your sessions and stay injury-free, keep these principles in mind:
- Start light and focus on form – Master bodyweight versions of each exercise before adding resistance. Don’t rush the process—quality movement builds strength, not just heavy weight.
- Progress gradually – Increase weight, sets, or reps over time. Here’s a good rule of thumb: If you can perform the final reps of a set with ease, you’re ready to level up.
- Listen to your body – Soreness is normal, but pain is not. Prioritize recovery, sleep, and hydration, especially during high-mileage weeks.
Remember to also prioritize your mobility work. Tight hips, ankles, and hamstrings can limit your range of motion. Incorporate dynamic warmups before your workouts and make sure to stretch or foam roll afterward.
Special Considerations for Marathon Runners
Every runner is different. Your strength plan should reflect your goals, training phase, and even your biological rhythms, so keep these other factors in mind:
Periodization Matters
Just like your running plan has phases (base, build, peak, taper), so should your strength plan. Early in training, focus on building strength. As race day nears, shift to maintenance.
Support Your Hormonal Health
For women, hormonal fluctuations can affect energy, strength, and recovery. You may feel strongest during the first half of your cycle (follicular phase) and more fatigued before or during your period (luteal and menstrual phases).
Listen to your body and adjust accordingly, including lowering weights, taking more rest, and swapping in gentler movement when needed.
Nutrition Supports Strength
Strength work creates microtears in your muscles that need fuel to repair. Make sure you’re getting enough protein, carbs, and hydration to support both your running and your lifting.
The Lift Lab: Your Strength Sidekick
At Chuze Fitness, we get that adding something new to your marathon routine can be a little intimidating. That’s why we created the Lift Lab, a dedicated space for learning, growing, and getting stronger in a way that fits you.
Whether you’re just starting strength training or want to fine-tune your form before race day, the Lift Lab is here to help you lift with confidence, stay injury-free, and feel stronger in every stride.
Sources:
Chiswich-Physio and Performance. Strength Training for Runners. https://www.chiswick-physio.co.uk/blog/strength-training-for-runners/
Runners World. 5 Signs of Weak Glutes and What to Do About It. https://www.runnersworld.com/training/a64687693/weak-glutes-signs-and-solutions/
WebMD. Cycle Syncing. https://www.webmd.com/women/cycle-syncing