Is Strength Training The Key To A Marathon PB?

It’s that time of year when the capital’s streets begin to fill up with lycra-clad runners getting the miles in ahead of the London Marathon. With just a few weeks to go until the big day on 27 April, this is peak training time – but long runs and speed work aren’t the only way to prepare. Strength training is also essential for runners, helping to build up strength and endurance in the body as well as reduce the risk of injury. So which exercises will be most beneficial? C&TH’s resident personal trainer Ellie Smith shares a guide.

Strength Training For Runners: A Guide

What Are The Benefits?

Whether you’re attempting your first couch to 5k, preparing for a half-marathon or working up to the whole 26.2 miles, strength training is important for all runners. Weight training gives you a stronger base from which to spring, as well as improving neuromuscular coordination and power, allowing you to run further and faster. 

Strength training can also help prevent injuries – which are, unfortunately, common for runners. According to a large systematic review, incorporating resistance training into your running regime may cut overuse injuries by half. That’s because lifting weights strengthens your muscles and ligaments, allowing them to withstand the pressures of running, as well as improving your balance, preventing falls. Core strength is particularly important, as it helps stabilise your torso. 

How Often Should Runners Strength Train?

This will depend on your current level and running goals. If you’re a beginner, it’s good to aim for one session a week, and once you progress increase this to two or three sessions a week. You don’t need to spend hours in the gym – even short, 20 or 30-minute workouts can be beneficial, provided you’re picking the most effective exercises (more on that below). Don’t go overboard: if you’re training for a marathon, it’s probably not the time to try and get a PB on the squat rack. But your muscles should feel challenged, and you can gradually increase the weight week on week to build strength.

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Best Strength Training Exercises For Runners

Romanian deadlifts

Hinge exercises like deadlifts are great for runners as they strengthen the leg muscles, as well as promoting stability in the core and back muscles. Romanian deadlifts are especially good for runners, as there’s more emphasis on the glutes and hamstrings, due to the legs staying straighter than in a traditional deadlift.

FORM TIPS: 

• Engage the core muscles and keep the back flat throughout the movement.
• Avoid rounding the shoulders and keep the chest proud.
• Squeeze your glutes at the top.
• Keep the weights close to your legs.

Squats

One of the best exercises for runners is squats, a multi-joint exercise which recruits numerous muscle groups. Whether performed with a barbell, dumbbells or simply with bodyweight, squats help strengthen your hamstrings, hips, quads and glutes – which are all crucial in running. They also support knee stability, reducing your risk of an injury.

FORM TIPS: 

• Keep your knees tracking over your toes.
• Keep your weight in your heels.
• Ensure your weight is evenly distributed into both feet.
• Keep your back straight and your chest lifted.

Split squats

Unilateral exercises like split squats can help rectify muscle imbalances, helping improve your balance and stability. Sitting somewhere between a squat and a lunge, the split squat involves standing with one leg behind the other in a parallel position, then driving your knee towards the ground. A Bulgarian squat involves elevating the back knee on a bench or chair.

FORM TIPS:

• Lean slightly forward at the hips, but not excessively – maintain an upright posture throughout.
• Keep your feet in a ‘train tracks’ position, rather than directly in a line. 
• Keep your knees tracking over your toes.
• If you’re using a bench, ensure this is a comfortable height to allow a comfortable range of motion.

Glute bridges

The clue’s in the name: glute bridges are another great exercise for strengthening the glutes, and weak glutes can impact your running technique. They’re also good for core strength and support good posture. Performed lying flat on the back, these can be levelled up with weights, by placing your feet against a wall, or by lifting one leg at a time (a single leg glute bridge).

FORM TIPS:

• Engage your core to avoid overextending the spine.
• Pause and squeeze your glutes at the top of the movement.

Planks

Having a strong core is crucial for maintaining proper form in running. Planks are a great core exercise to incorporate into your plan: not only do they help build a strong upper body, they also improve your overall stability, helping you remain balanced while running. You can build this up by increasing your time, or trying different variations such as side planks.

FORM TIPS:

• Avoid arching or dropping the back – try to create a straight line from your head to your heels.
• Squeeze the glutes.
• Neutralise your neck and spine.
• Remember to breathe.