When training for a marathon, it is crucial to incorporate strength training in order to achieve desirable outcomes, maintain strength and well-being, and minimize the chance of getting injured. Marathon training requires a considerable amount of time, with experienced runners typically dedicating six days a week to their training.
In addition to engaging in running, it is common to include cross-training, sports massage, warm-ups, cool-downs, and foam rolling. It is also important to get enough sleep and consume sufficient nutritious calories to meet the needs of your body. Regardless of how busy your training schedule may be, it is necessary to incorporate strength training into your routine twice a week.
Which specific exercises constitute strength training for marathon runners?
In this guide, we will provide a step-by-step explanation of the essential marathon strength training exercises that are crucial to include in your weekly workout routine. These exercises are especially beneficial for individuals with a limited schedule and can only manage to fit in quick and effective workout sessions.
1. Calf raises with straight leg
The propulsion phase of running, particularly uphill, relies heavily on the calves. This exercise called calf raise specifically targets and isolates the gastrocnemius muscle that makes up the majority of the calf. Strengthening the calves and increasing their endurance is commonly associated with a decreased likelihood of injuries like plantar fasciitis and Achilles tendonitis.
To perform the exercise, choose a stable surface such as the floor or the edge of a step. You can use nearby objects for balance. Begin by contracting your calf muscles to flex your ankle and rise onto your tiptoes. Hold this position briefly before gradually lowering yourself back down. Repeat this movement for a total of 15 repetitions, completing three sets. If you feel a strong burning sensation or fatigue, stop. Initially, you may need to start with fewer repetitions but work towards being able to do more than 25 in a row.
Increase the number of reps gradually over time, and then progress to doing calf raises on the edge of a step. Initiating from a lower position will ensure that the muscle undergoes a more extensive range of motion. To intensify the exercise, you can additionally hold a weight in one hand.
Performing eccentric muscle work can also yield great benefits. This entails gradually descending over a span of approximately five seconds. Lift up using both legs, shift your weight onto the designated leg, and then gradually descend with an eccentric contraction. This will further enhance the strength of the Achilles tendon.
2. Calf raises with bent leg
If a single leg calf raise is too difficult at first, you can begin by doing them with both legs. This exercise is similar to a straight leg calf raise but it focuses more on engaging the soleus muscle, which is equally crucial for running.
You can perform this exercise either on the floor or on the edge of a step, depending on your fitness level. Bend your knee slightly so that it is positioned over your toes. Push down through the ball of your foot to raise your body onto your toes. Lower yourself slowly and repeat this movement 12-15 times. Eventually, you should be able to do 25 reps in a row as your strength improves.
To perform bent leg calf raises, you can either stand on the edge of a step or hold a weight. Another effective exercise is eccentric calf lowers, where you first raise up on both legs and then transfer the weight to one leg, slowly and carefully lowering it over approximately 5 seconds.
3. Side lying leg raises
When performing side lying exercises, it is crucial for the gluteus medius to be activated. This muscle plays a vital role in stabilizing the pelvis during running, but is often overlooked by many runners who could benefit from strengthening it. Be prepared to experience a significant intensity during this exercise!
To engage the glutes, lay on your side with the top leg completely extended and the lower leg can be straight or slightly bent. You may also use your hand for balance. Make sure to avoid rolling the hips backwards as this will decrease the effectiveness of the exercise. Gradually lift and then lower your leg in a slow manner.
Start by keeping the toes of your extended leg pulled up towards your shin in order to engage the posterior chain. Repeat this movement continuously for approximately 30 seconds or complete 10-15 repetitions, or until you start feeling a strong burning sensation. As you progress, aim to gradually increase the duration or number of repetitions each week.
If the lateral leg raises become too easy or comfortable, adding a resistance band around the knees or ankles will intensify the work on the glutes, and holding the leg fully raised for five seconds will enhance the burning sensation.
To perform a side plank, you can also use your elbow and lower knee or foot to lift your hips off the ground. This movement will necessitate core stability and engage the glute muscles in your lower leg as well.
4. Fire hydrant
This workout effectively focuses on the glutes, specifically the gluteus medius, and it helps maintain pelvic stability during running.
1. Begin in a hands and knees position on the floor, making sure your hands are directly under your shoulders and your knees are beneath your hips. 2. Activate your core muscles and raise one knee off the floor while opening your hips to lift the knee out to the side. Make sure to lift it as high as you can without twisting your pelvis, ensuring that your hips remain level. 3. Reverse the movement slowly to fully complete the action. 4. Repeat this sequence 12-15 times on each leg.
To intensify the exercise targeting the glutes, incorporate a resistance band.
5. Squats
The squat is an exercise that works multiple muscles including the glutes, hamstrings, quadriceps, adductors, hip flexors, calves, and core. These muscles are essential for running, making the squat an effective strength training exercise for marathon runners.
The instructions provided below outline the process for performing a fundamental squat.
- Stand tall with your feet a bit wider than hip-width apart, and your toes slightly turned out.
- Hold a weight to your chest, keeping your elbows together, shoulders back, chest up, and looking straight ahead.
- Engage your core, and bend at the knees and hips as you sit back until your thighs are parallel to the floor.
- Using your glutes, push yourself back up into your initial standing position.
- Repeat for the desired number of reps.
There are various types of squats that will slightly alter the primary muscles targeted. Unilateral squats are particularly beneficial for rectifying imbalances in muscles. The list of squats includes resistance band squats, wall-sits, single-leg squats, Bulgarian split squats, jump squats, isometric squats, lateral squat walks with a resistance band, and sumo squats.
Squat variations can be performed by using either bodyweight or resistance, including dumbbells or kettlebells.
6. Lunges
The basic reverse lunge is a unilateral exercise that helps to correct muscle imbalances and decrease the likelihood of injury. It targets your glutes, quadriceps, hamstrings, calves, and core. Now, let’s examine the steps for performing this exercise.
- Stand tall with your feet shoulder-width apart, chest up and proud, core engaged, and shoulders back, looking straight ahead.
- Take a big step back with your right foot, placing the ball of your foot on the floor behind you.
- As you take this step, bend both knees until they reach 90 degrees. Your right knee will be just above the ground, and your left thigh will be parallel to the floor.
- Push off your back foot and return to the starting position.
- Repeat for the desired number of reps.
When it comes to lunges, there exists a wide range of variations, which can effectively target and engage your entire lower body during a workout.
In addition to incorporating weights into these exercises, you can further enhance the workout by incorporating upper body movements while lunging, thus turning it into a comprehensive full-body exercise. For instance, you can include overhead presses or lateral raises.
7. Deadlifts
Before adding weight, it is important to practice your deadlift technique in the mirror. Deadlifts are complicated exercises because of their tricky technique, and a Romanian deadlift is a good one to begin with. This exercise is key in strengthening your hamstrings and glutes.
To avoid putting unnecessary pressure on your back, make sure your back is straight and you are not hunching over. It is important to focus on feeling the work in our hamstrings rather than in our lower back.
- Hold a dumbbell in each hand.
- Stand with your feet hip-width apart, bending your knees slightly, dumbbells at your things.
- While keeping your back flat, hinge at your hips as you bring the dumbbells to your shins. (This is not a squat; your knees bend just slightly). Your upper body should be parallel to the floor when the dumbbells are in place at your shins.
- Engage your core and return to your starting position, following through with your hips and squeezing your glutes.
- Repeat for the desired number of reps.
8. Hip thrusters
Now, it is time to focus on the glute muscles through hip thrusters. The technique of hip thrusters is quite similar to glute bridges, but there is a variation in terms of body position. In hip thrusters, your upper body is raised, providing a greater challenge by extending the range of motion and hip flexion.
Ensure you fully extend your hips during each repetition by thinking step by step.
- Place the bench or plyometric box behind you.
- Sit on the floor and place your upper back or the center of your shoulder blades against the bench or plyometric box.
- Bend your knees and place your feet flat on the floor at hip-width apart.
- Squeeze your glutes, engage your core and lift your hips up toward the ceiling until your hips are fully extended. Make sure your neck is relaxed and does not strain with the movement. Let your gaze move naturally with the hip extension.
- Continue to squeeze your glutes and hold this bridge position for a second or two.
- Slowly lower your hips down to the starting position.
- Repeat for the desired number of reps.
To make this exercise more challenging, you can place a dumbbell or kettlebell in the middle of your hips and securely grip it with your hands.
