Strength Training for Marathon Runners: The Exercises That Support Your Training

Marathon training is not only about running more miles. Strength training can help runners build the physical capacity to handle regular impact, maintain form as fatigue builds and support efficient movement over long distances. It is not a guaranteed way to prevent every injury, but when it is tailored to the runner and performed consistently, it can be a valuable part of a balanced training plan.

For most marathon runners, two short strength sessions each week are enough. Aim to place them after an easier run or on a separate day from your hardest session. Avoid introducing a demanding gym routine just before a long run; soreness can affect your running form and recovery.

Prioritise the key areas

Calf raises are a useful foundation. Your calves and Achilles tendon repeatedly absorb and produce force while running, so begin with controlled double-leg calf raises and progress to single-leg versions as your strength improves.

Squats and split squats help build strength through the quads, glutes and hamstrings. Start with bodyweight movements, concentrating on control and a comfortable range of motion, before adding dumbbells or other resistance.

Step-ups are particularly relevant for runners because they develop single-leg strength and control. Use a stable step or bench, drive through the working leg and avoid rushing the movement.

Glute bridges or hip thrusts target the glutes and hamstrings, while side-lying leg raises, band walks or single-leg balance exercises can challenge hip control. These may be especially useful for runners who notice their knee dropping inward or their pelvis becoming less stable when tired.

Finally, include simple trunk-strength exercises such as a plank, side plank or dead bug. The aim is not to build a rigid core, but to maintain control through the trunk and pelvis as the legs move beneath you.

Strength work may improve lower-limb strength and running economy, although evidence that unsupervised strength training alone reliably prevents all running injuries is mixed. More individualised or supervised programmes appear more promising.pubmed.ncbi.nlm.nih+2

At Athos Physio, we can assess your running goals, current training load and any recurring symptoms, then create a practical strength programme that complements—not competes with—your Manchester Marathon preparation.