Marathon Strength Training: What to Do, When to Do It, and What to Skip

Why Marathon Runners Need Strength Training

Running is highly repetitive. That is both its magic and its problem. A marathoner may take tens of thousands of steps per week, but each step loads the body in a narrow pattern. Over time, that builds endurance beautifully while leaving some important gaps.

Running alone does not fully load the tissues runners rely on

The Achilles tendon, soleus, calves, hips, glutes, hamstrings and trunk stabilizers all matter in the marathon. Running trains them, but not always with enough load, enough range, or enough side-to-side specificity to keep them strong across a full training block.

Running alone does not expose strength asymmetries

Marathon running is a series of single-leg landings. If one hip is weaker, one calf is less durable, or one side collapses more under fatigue, running may hide the problem until the mileage gets high. Single-leg strength work exposes those asymmetries earlier, before the body turns them into a little injury opera.

Running alone does not preserve top-end power

Marathoners do not need sprinter power, but they do need enough force production to hold efficient mechanics late. Strength work helps preserve the neuromuscular qualities that easy mileage alone does not fully maintain.

Running alone does not guarantee good late-race form

The final 10K of a marathon is where weak links become loud. Hips drop. Stride length shortens. The torso folds. Cadence changes. Strength training will not prevent glycogen depletion, but it can help preserve the mechanics that keep marathon pace from unraveling too early.

What Strength Training Actually Does for Marathon Performance

Strength training helps marathoners through three main pathways: better running economy, better tissue capacity, and better form durability.

1. It can improve running economy

Running economy is the oxygen cost of running at a given pace. Better economy means you spend less energy to run the same speed. Recent reviews of middle- and long-distance runners show that strength training can improve running economy, although the size of the benefit depends on the runner, the program, the exercises, and how the strength work is combined with running.

Strength work likely improves economy through better neuromuscular coordination, improved force production, better stiffness in the muscle-tendon unit, and less wasted movement.

2. It can increase tissue capacity

Strength training gives tendons, muscles and bones a loading stimulus that running alone does not always provide. That matters most for calves, Achilles tendons, hamstrings, glutes, quads and feet.

The honest conclusion: strength training is not an injury-proof vest. It is a way to improve tissue capacity and movement quality. That is still worth doing.

3. It helps maintain late-race mechanics

Strong hips, calves and trunk stabilizers make it easier to keep posture, cadence, pelvic control and foot strike consistent late in the race. That does not feel dramatic at mile 8. It feels very dramatic at mile 23.

The Four Categories of Marathon Strength Work

A useful marathon strength program does not need 40 exercises. It needs the right categories.

Category 1: Calf, soleus and tendon loading

This work targets the calf-Achilles complex and the foot. It helps with propulsion, elastic stiffness and lower-leg durability.

Key exercises: straight-leg calf raises, bent-knee calf raises, heavy slow heel raises, isometric calf holds, foot intrinsic work.

Category 2: Hip and glute strength

This work supports hip extension, pelvic control and stride stability. It is especially important for runners who get IT band irritation, patellofemoral pain, hamstring issues or late-race hip collapse.

Key exercises: hip thrusts, glute bridges, single-leg Romanian deadlifts, step-ups, reverse lunges, lateral band walks.

Category 3: Single-leg stability

Running is a single-leg sport disguised as a cardio sport. Single-leg strength work helps expose and correct side-to-side weaknesses.

Key exercises: split squats, step-ups, single-leg RDLs, single-leg calf raises, controlled step-downs.

Category 4: Core endurance

Marathon core work is not about doing heroic sit-up marathons. It is about resisting collapse, rotation and excessive extension while the legs are tired.

Key exercises: side planks, front planks, dead bugs, bird dogs, Pallof presses, farmer carries.

The Essential Exercises: What, How Many, and Why

These are the exercises that deliver the most useful return for marathon runners. You do not need all of them in every session. Rotate intelligently across the week.

1. Straight-Leg Calf Raise

What it does: Targets the gastrocnemius, supports push-off, and builds lower-leg strength.

How to do it: Stand on one leg with the knee straight. Rise all the way up onto the ball of the foot, pause briefly, then lower under control.

Prescription: 3 sets of 8-15 reps per side. Add load when 15 controlled reps are easy.

2. Bent-Knee Calf Raise

What it does: Targets the soleus, which is a major workhorse at distance-running speeds.

How to do it: Perform a calf raise with the knee bent roughly 20-45 degrees. Use a seated calf raise machine, a Smith machine, dumbbells, or bodyweight if needed.

Prescription: 3 sets of 10-20 reps per side. Progress slowly.

3. Heavy Slow Heel Raise or Heel Drop

What it does: Provides controlled loading for the Achilles-calf complex.

How to do it: Use a step. Rise up, then lower slowly over 3 seconds. Keep the movement smooth. Do straight-knee and bent-knee versions if Achilles or soleus capacity is a priority.

Prescription: 2-3 sets of 8-15 reps per side, 2-3 times per week.

4. Single-Leg Romanian Deadlift

What it does: Builds hamstrings, glutes, hip control, balance and posterior-chain strength in one runner-friendly movement.

How to do it: Stand on one leg. Hinge at the hip while the free leg extends behind you. Keep the hips square and the back long. Return by driving through the standing glute and hamstring.

Prescription: 3 sets of 6-10 reps per side. Use a dumbbell or kettlebell once bodyweight form is stable.

5. Step-Up

What it does: Trains single-leg force production in a simple running-specific pattern.

How to do it: Step onto a box or bench, drive through the working leg, and stand tall at the top without launching off the back foot. Lower with control.

Prescription: 3 sets of 8-12 reps per side.

6. Split Squat or Bulgarian Split Squat

What it does: Builds quad and glute strength while exposing side-to-side differences.

How to do it: For a split squat, stagger the feet and lower under control. For a Bulgarian split squat, elevate the rear foot on a bench. Keep the front knee tracking over the toes.

Prescription: 2-3 sets of 6-10 reps per side.

7. Hip Thrust or Glute Bridge

What it does: Trains hip extension, which supports stride power and late-race mechanics.

How to do it: For a hip thrust, place your upper back on a bench, feet flat, and drive the hips up until the torso is parallel to the floor.

Prescription: 3 sets of 8-12 reps for loaded hip thrusts or 2-3 sets of 12-20 reps for glute bridges.

8. Lateral Band Walk

What it does: Targets the glute medius and hip abductors for pelvic control.

How to do it: Place a resistance band above the knees or around the ankles. Keep tension in the band and step sideways without letting the knees collapse inward.

Prescription: 2 sets of 10-20 steps each direction.

9. Dead Bug

What it does: Trains anti-extension core control and opposite-arm/opposite-leg coordination.

How to do it: Lie on your back with arms up and hips/knees at 90 degrees. Lower one arm and the opposite leg while keeping the low back controlled. Return and switch sides.

Prescription: 2-3 sets of 6-10 reps per side.

10. Side Plank

What it does: Builds lateral trunk and hip endurance for stable running posture.

How to do it: Hold a straight line from shoulder to ankle on one forearm. Keep hips high and ribs stacked.

Prescription: 2-3 holds of 20-45 seconds per side.

11. Pallof Press

What it does: Trains anti-rotation, which helps control trunk movement during running.

How to do it: Stand sideways to a cable or band. Press the handle straight out from your chest and resist rotation.

Prescription: 2-3 sets of 8-12 reps per side.

12. Low-Level Plyometrics

What it does: Maintains stiffness, coordination and elastic return when used sparingly.

Options: pogo hops, low box jumps, skipping, short hill sprints, ankling drills.

Prescription: 1-2 times per week in base phase only, 2-3 sets of 5-10 short contacts. Skip if you are injury-prone, new to strength work or already carrying high mileage.

When to Do Strength Training During Marathon Training

Strength training fails runners less because of exercise selection and more because of scheduling. The right exercises in the wrong place can still wreck a key run.

The simple rule

Do not place heavy lower-body strength the day before a key running workout.

That means avoid heavy lifting before long runs, marathon-pace workouts, threshold sessions and interval days.

Best placement options

• After an easy run: Best default for most runners.
• Later the same day after a quality run: Useful for advanced runners who want to keep hard days hard and easy days easy.
• On a non-running day: Good if recovery is strong, but be careful not to turn every rest day into another training day.
• Before an easy run: Fine if the strength session is light or activation-focused.

Sample weekly structure

How Strength Training Changes Across the Marathon Block

A marathon strength program should not look the same in week 2 and week 15. As running load rises, strength work shifts from development to maintenance.

Phase 1: Base phase, weeks 1-6

This is the best time to build strength. Mileage is lower, workouts are less race-specific, and the body has more room to adapt.

• Two full strength sessions per week
• 2-3 sets per exercise
• Gradual load progression
• Introduce single-leg work carefully
• Optional low-level plyometrics if healthy

Phase 2: Build phase, weeks 7-12

Running becomes more specific. Strength work should still progress, but less aggressively.

• Two sessions per week for durable runners
• One full session plus one shorter session for runners carrying fatigue
• Maintain calf, hip and core work
• Reduce plyometrics if long runs or workouts are getting demanding
• Avoid chasing gym PRs

Phase 3: Peak phase, weeks 13-15

Peak marathon training is where strength work should become smaller but sharper. The goal is maintenance.

• One full session plus one 15-25 minute maintenance session
• Reduce sets on heavy exercises
• Keep calf and tendon loading
• Keep core endurance
• Remove high-soreness exercises if they compromise running

Phase 4: Taper and race week

During the taper, reduce strength volume and load. Keep the nervous system awake, but do not create soreness.

• Two light sessions early in taper if you are used to them
• One short activation session 5-7 days before race day
• No heavy lower-body lifting in race week
• No new exercises

What to Cut When Mileage Peaks

When marathon mileage peaks, something often has to give. The answer is not to delete strength work entirely. The answer is to cut the highest-fatigue, lowest-necessity pieces first.

Cut first

• Plyometrics: Useful in base phase, risky when mileage and long runs are high.
• Bulgarian split squats: Excellent exercise, but high soreness potential. Replace with step-ups if needed.
• Nordic hamstring curls: Valuable but notorious for DOMS. Reduce or pause in peak weeks.
• Extra accessory work: If it does not clearly support running, it can wait.

Reduce but keep

• Hip thrusts: Drop from 3 sets to 2.
• Single-leg RDLs: Drop from 3 sets to 2.
• Core work: Shorten the session but keep the habit.
• Calf raises: Reduce volume if needed, but do not remove completely.

Minimum viable peak-mileage strength session

• Single-leg calf raises: 2 x 10-12 each side
• Bent-knee calf raises: 2 x 12-15 each side
• Single-leg RDL: 2 x 8 each side
• Lateral band walks: 2 x 12 steps each direction
• Side plank: 2 x 30 seconds each side
• Dead bug: 2 x 8 each side

The Strength Training Mistakes Runners Make

Doing too much too soon

If you have not strength trained recently, start with bodyweight and low volume. The goal of week one is not to become strong. The goal is to avoid walking downstairs like a malfunctioning lawn chair.

Lifting hard before key workouts

A heavy lower-body session the day before a tempo run is a bad trade. Preserve quality running.

Only doing bilateral exercises

Squats and deadlifts can be useful, but runners need single-leg work. Running is not a leg press competition.

Skipping calf and soleus work

The calf complex is one of the main engines of distance running. Ignoring it because calf raises are boring is how the Achilles starts drafting strongly worded emails.

Turning strength into conditioning

Strength sessions should not become sweaty circuits that leave you gasping. You already have a cardio sport. Strength work should build strength, control and tissue capacity.

Stopping entirely during peak mileage

Reducing strength work is smart. Eliminating it completely often means losing the very support system that helped you reach peak mileage.

Changing exercises during taper

No new movements in the final two weeks. The taper is not the time to discover Copenhagen planks and then meet your adductors for the first time.

The Masters Runner Addendum

For runners over 40, strength training becomes more important because muscle mass, tendon capacity and recovery timelines all require more deliberate management.

Masters modifications

• Keep two strength touches per week: One full session and one shorter maintenance session works well.
• Prioritize calf and soleus strength: Achilles and calf issues become more common with age.
• Progress load more slowly: The tissue timeline matters more than enthusiasm.
• Use more recovery between hard lifts: 48-72 hours is often better than 24-48.
• Do not chase soreness: Soreness is not proof of effectiveness. It is just feedback.

Read the full Masters Marathon Training Guide →

Sample Strength Sessions for Marathon Runners

Session A: Full Base-Phase Strength Session, 40-45 minutes

Activation

• Lateral band walks: 2 x 15 steps each direction
• Glute bridges: 2 x 12

Calf and tendon block

• Straight-leg calf raises: 3 x 10-15 each side
• Bent-knee calf raises: 3 x 12-15 each side

Hip and single-leg block

• Hip thrusts: 3 x 8-12
• Single-leg Romanian deadlifts: 3 x 8 each side
• Step-ups: 3 x 10 each side

Core block

• Dead bug: 3 x 8 each side
• Side plank: 3 x 30-45 seconds each side

Session B: Full Base-Phase Strength Session, 40-45 minutes

Activation

• Lateral band walks: 2 x 15 steps each direction

Lower-leg block

• Heavy slow heel raises: 3 x 8-12 each side
• Isometric calf hold: 2 x 30-45 seconds each side

Hip and single-leg block

• Split squats: 3 x 8 each side
• Reverse lunges: 3 x 8-10 each side
• Single-leg RDLs: 2 x 8 each side

Core block

• Pallof press: 3 x 10 each side
• Front plank: 3 x 40-60 seconds

Peak-Mileage Maintenance Session, 20-25 minutes

• Lateral band walks: 2 x 12 steps each direction
• Single-leg calf raises: 2 x 10-12 each side
• Bent-knee calf raises: 2 x 12-15 each side
• Single-leg RDL: 2 x 8 each side
• Dead bug: 2 x 8 each side
• Side plank: 2 x 30 seconds each side

Race-Week Activation Session, 15-20 minutes

Do this 5-7 days before race day. Nothing should create soreness.

• Lateral band walks: 2 x 10 steps each direction
• Glute bridges: 2 x 10
• Bodyweight calf raises: 2 x 10 each side
• Dead bug: 2 x 6 each side
• Side plank: 2 x 20-30 seconds each side

Marathon Strength Training FAQ

How many times per week should marathon runners strength train?

Most runners should strength train twice per week during the base and build phases. During peak mileage, one full session plus one abbreviated session is often enough. During race week, do only light activation if you are used to it.

What are the best strength exercises for marathon runners?

The best exercises include calf raises, bent-knee calf raises, single-leg Romanian deadlifts, step-ups, split squats, hip thrusts, lateral band walks, dead bugs, side planks and Pallof presses.

Can I strength train on the same day as running?

Yes. Strength training after an easy run works well for many runners. Avoid heavy lower-body lifting the day before key runs.

Should I lift before or after running?

If the run is important, run first. If the run is easy and the strength session is the priority, lifting first can work. For marathon training, the key is protecting the quality of long runs and race-specific workouts.

Should marathon runners lift heavy?

Moderate-to-heavy lifting can be useful, especially for running economy and tissue capacity. But marathon runners do not need bodybuilding volume or maximal lifting during peak mileage. Use controlled, progressive loading.

Will strength training make me bulky or slow?

Not if programmed correctly. Two runner-specific strength sessions per week are unlikely to add meaningful bulk, especially during marathon training. The goal is force production, stability and durability, not size.

Should I do strength training during taper?

Yes, but reduce it. Keep light activation and familiar movements early in the taper. Avoid heavy lower-body lifting, new exercises or anything that creates soreness in the final week.

What should I cut when marathon mileage peaks?

Cut plyometrics, high-soreness exercises, extra accessory work and heavy split squat volume first. Keep calf work, hip stability and core endurance in reduced form.

Do I need a gym?

No, but a gym helps. You can do a strong runner-specific program with dumbbells, a resistance band, a step and bodyweight. More equipment simply makes progression easier.

What is the biggest mistake runners make with strength training?

The biggest mistake is treating strength as either random extra work or a separate sport. Marathon strength training should support the run plan. It should be specific, progressive and placed carefully in the week.

Build your marathon training plan with strength work integrated from week one →