Get faster and avoid injuries with our 16-week strength training plan for runners
For many runners, the marathon represents the ultimate test of physical and mental endurance. The months leading up to a marathon require careful planning, including a sensible and progressive training programme, a nutrition plan and strategies to reduce the risk of getting injured.
One strategy, which all marathon runners should consider as part of their plans, is strength training. Although logging miles and long runs is crucial to achieving your marathon goals, strength training is an underestimated tool for marathon runners who are looking to enhance their performance and lower their chances of picking up an injury.
Why should marathon runners strength train?
Marathon running demands an excellent level of endurance and resilience, which is largely developed by accumulating high volumes of running. However, an important component of your endurance is how efficiently and economically you move when you run, which can be improved using strength training activities.
Strength training enhances the force and power that your muscles produce, which, in turn, can reduce the amount of energy that you use at your target marathon pace. More importantly, stronger muscles can also delay fatigue from setting in over the course of the marathon, so you have something left for those crucial final miles of the race.
Unfortunately, progressively increasing your running training volume also leaves you vulnerable to injury, which is all too common in marathon runners and can derail training for weeks. A targeted programme of strength training fortifies your muscles, bones and tendons, thereby reducing the likelihood of you suffering an overuse injury. Finally, marathon training can also feel like a monotonous slog at times, so including a different and challenging type of exercise in your training programme can provide a welcome relief to your daily running grind.
How often should marathon runners strength train?
As a general ‘rule’, marathon runners should aim to include two strength training sessions per week in their programme, with each session separated by at least 48 hours. Around two weeks before race day, it is important that you begin to taper down your training volume, including your strength training. Although it is a good idea to keep some strength work going right up until the final week, aim to do about half of your usual amount. Also, be sure to keep the intensity high, so you feel fired up and ready to go as the big day approaches.
How should marathon runners fit strength training around their running?
Ideally, strength training sessions should be performed separately from your running sessions, either on a day that you don’t run or at least six hours after a run. However, if this isn’t possible, you will still gain important benefits by adding two strength training sessions per week, performed before or after runs. Another option is to perform a small amount (10-15 minutes) of purposeful strength training on most days of the week.
Do marathon runners need to lift heavy weights to get strong?
To gain strength and bulletproof your body against injury, your muscles need to be challenged to produce more force or power than they are accustomed to. This means that you will need to lift a load that is relatively heavy compared to your current strength level, or move a light load very quickly. If you are new to strength training, performing exercises against your bodyweight will provide enough resistance and overload to improve strength. However, your muscles will adapt and become stronger quite quickly, therefore you will need to add some external load in the form of free weights (like dumbbells or a barbell) or elastic bands to keep improving.
The weight that is best to use on an exercise is completely dependent upon your own strength levels and experience, so avoid comparing yourself with others. Lastly, it is highly unlikely that lifting heavy weights will add any muscle bulk that will slow you down as a runner. You would need to cut back your running volume and do higher amounts of strength training to put on significant muscle mass.
The strength moves
To improve your running performance and reduce your risk of getting injured, your strength training programme should include mostly lower-body exercises that use movement patterns similar to running. It is also a good idea to include some upper-body and trunk exercises each week, plus exercises that specifically target areas that are vulnerable to injury, such as the calf or achilles and knee. In general, each week, your strength training programme should include one exercise from each of the following movement categories:
Targeted strengthening exercises
The priority when you begin any new strength training programme is to first establish good technique in basic versions of each movement pattern. Try to maintain good posture (a neutral spine), a controlled tempo and work on developing your range of motion through each repetition. If you are new to strength training, completing the initial few weeks of the programme using only your bodyweight as resistance is an appropriate way to get started.
As you become stronger, the exercises will start to feel less challenging, so you will need to add some resistance in the form of elastic bands, dumbbells or a barbell to keep progressing. You can also progress by picking slightly more complex versions of the exercise or moving faster and more explosively. Compared to shorter race distances, the level of muscle damage you are likely to experience on your long runs and during the marathon is likely to be greater. Therefore, some exercises that strengthen your muscles and joints to prevent this damage will also be beneficial.
The strength training plan
Weeks 1-5: Movement skill and basic strength
The priority in weeks 1-5 of the programme is to develop your movement competency across a range of basic strength exercises. If you are a complete novice to this type of training, this stage of the plan is important for building your confidence and ensuring that you don’t pick up an injury. In the first week of the programme, perform 2 sets of 8 repetitions of each exercise. In week 2, increase the repetitions to 10 per set, and in week 3 add a third set to the last three exercises in the programme. In weeks 4 and 5, perform 3 sets of 10 repetitions of each exercise. If you have performed strength training before or the exercises aren’t leaving you feeling too sore, try adding a light load by holding dumbbells or a barbell in the second and third sets.
Day 1 exercises
Warm-up – perform 5-10 minutes of light jumping and skipping exercises (or light cardio), followed by dynamic stretches
Bodyweight or goblet squat – 2-3 sets x 8-10 reps
Lateral split squat – 2-3 sets x 8-10 reps on each leg
Dead-leg step-up – 2-3 sets x 8-10 reps on each leg
Press-up – 2-3 sets x 8-10 reps
Calf raise – 2-3 sets x 8-10 reps
Side plank – 2-3 sets x 30 seconds on each side
Day 2 exercises
Warm-up – perform 5-10 minutes of light jumping and skipping exercises (or light cardio), followed by dynamic stretches
Glute bridge – 2-3 sets x 8-10 reps
Split squat – 2-3 sets x 8-10 reps on each leg
Single-leg Romanian deadlift – 2-3 sets x 8-10 reps on each leg
Inverted row – 2-3 sets x 8-10 reps
Side-lying leg raise – 2-3 sets x 15 reps on each leg
Kneeling superman – 2-3 sets x 8 reps on each side
Weeks 6-10: Maximal strength
The second phase of the plan aims to develop your maximal strength capability, so you should start adding some load to the movement skills that you developed in the first phase (weeks 1-5). During week 6 of the programme, reduce the number of sets that you were previously performing so you can familiarise yourself with the exercises in this new routine. So, aim to perform 2 sets of 8 repetitions on the key exercises and try to use some load to challenge yourself. In week 7, aim to perform 3 sets of 6 repetitions with a heavier weight and, in the weeks 8-10, gradually increase the load further and perform 3 sets of 5 repetitions (unless stated otherwise).
Day 1 exercises
Warm-up – perform 5-10 minutes of light jumping and skipping exercises (or light cardio), followed by dynamic stretches
Box step-off – 2-3 sets x 6 reps (~30 cm high)
Barbell back squat – 2-3 sets x 5-8 reps
Split squat – 2-3 sets x 5-8 reps on each leg
Single-leg squat – 2-3 sets x 5-8 reps on each leg
Half-kneeling overhead dumbbell press – 2-3 sets x 5-8 reps on each arm
Single-leg calf raise – 2-3 sets x 5-8 reps on each leg
Dead bugs – 3 sets x 16 reps
Day 2 exercises
Warm-up – perform 5-10 minutes of light jumping and skipping exercises (or light cardio), followed by dynamic stretches
Standing broad/long jump – 2-3 sets x 6 reps
Deadlift (barbell or hex-bar) – 2-3 sets x 5-8 reps
In-place forward lunge – 2-3 sets x 5-8 reps on each leg
Single-leg glute bridge – 2-3 sets x 5-8 reps on each leg
Lat pull-down or (assisted) pull-ups – 2-3 sets x 5-8 reps
Seated single-leg calf raise – 2-3 sets x 5-8 reps on each leg
Front plank – 3 sets x 30 seconds
Weeks 11-14: Explosive strength
After 10 weeks of developing your movement skills and maximal strength, weeks 11-14 change the emphasis to make you more explosive. Training for explosive power is equally (if not more) important than training for maximal strength, so in these sessions you should use lighter weights (or even just bodyweight), but aim to complete the upward phase of each repetition as quickly as possible. Try to move with as much effort and intent as you can! These weeks also include some exercises that are the same or similar to the previous two phases, because it is important to maintain your new-found maximal strength levels. In week 11, perform 2 sets of 5 repetitions of the new exercises and progress to 3 sets of 5 repetitions in week 12.
Day 1 exercises
Warm-up – perform 5-10 minutes of light jumping and skipping exercises (or light cardio), followed by dynamic stretches
Hop for height and ‘stick’ (balance) the landing – 2-3 sets x 6 reps on each leg
Dumbbell squat jumps – 2-3 sets x 5 reps
Split jumps – 2-3 sets x 5 reps on each leg
Single leg squat – 3 sets x 8 reps on each leg
Tricep dips (from feet) – 2-3 sets x 8-12 reps
Bent-knee single leg calf raise – 3 sets x 8 reps on each leg
Half-kneeling cable/band chops – 3 sets x 8 reps on each side
Day 2 exercises
Warm-up – perform 5-10 minutes of light jumping and skipping exercises (or light cardio), followed by dynamic stretches
Hop for distance and ‘stick’ (balance) the landing – 2-3 sets x 6 reps on each leg
Barbell back squat – 3 sets x 5 reps
Walking lunge – 2-3 sets x 5 reps on each leg
Single-leg Romanian deadlift – 2-3 sets x 8 reps on each leg
Single-arm dumbbell row – 3 x 8 reps on each arm
Single-leg calf raise – 3 sets x 8 reps on each leg
Lateral loaded carry walk – 3 sets x 20 steps on each side
Weeks 15-16: Tapering
The aim in the final couple of weeks before your marathon is to reduce accumulated fatigue and ensure that your body is ready and raring to go for the big day! You should reduce the amount of strength training that you do as you reduce your running training volume. It is a good idea to maintain at least one session per week, though, so your hard-earned improvements do not start deteriorating as the race approaches. So, during the taper weeks, aim to reduce your training volume by about half and maintain intensity by using similar loads to weeks 13 and 14. Schedule your final strength training session 4-5 days before marathon race day.
Tapering weeks session
Warm-up – perform 5-10 minutes of light jumping and skipping exercises (or light cardio), followed by dynamic stretches.
Dumbbell squat jumps – 2 sets x 5 reps
Barbell back squat – 2 sets x 4 reps
Single leg squats – 2 sets x 6 reps on each leg
Press-ups – 2 sets x 8 reps
Single-leg calf raise – 2 sets x 8 reps on each leg
Front-side plank rotations – 2 sets x 15 seconds on each side
You Might Also Like
