Marathon training is traditionally thought to be all about the miles. But an often-overlooked component of a strong training plan is strength training. Many runners wonder if lifting weights and incorporating strength work is really necessary—and if it can make a difference in performance, endurance, and injury prevention.
In this episode of the Strides for Strength podcast, we sat down with Coach Sarah (@sarah_showaltter) and strength specialist Collin (@liftsmcgee) (@alliancefitnesscenter) to unpack the role of strength training in a marathon training program. Here’s what you need to know about why strength training matters, how it can be approached efficiently, and why it’s not as time-consuming or complicated as it may seem.
1. The Role of Strength Training in Marathon Performance
Collin explains that while strength training won’t necessarily make you a better runner immediately, it builds a “physically robust and resilient human” who can better withstand the physical demands of marathon training. This strength foundation isn’t just about power; it’s about creating healthy joints and connective tissue that help you handle more mileage with less risk of injury. Over time, a stronger body can make for smoother, more efficient running.
Running Economy Benefits: Strength training can improve your running economy by increasing your body’s efficiency in using oxygen during endurance runs. With a higher capacity for exertion and recovery, your body is better able to tolerate the demands of training and racing. This, in turn, enables runners to go further and faster without added strain on muscles and joints.
2. Avoiding the Overload Trap: Understanding What Works
Strength training can seem intimidating, especially if it’s unfamiliar. Collin emphasizes that strength doesn’t mean performing endless sets and heavy weights every day. In fact, strength training for runners can be as simple as 20–30 minutes, two to three times a week, incorporating functional movements like pushing, pulling, and lower body work. This simplicity removes the intimidation factor and allows runners to incorporate strength training consistently without burnout.
3. Debunking Myths Around Strength Training for Runners
One common misconception is that strength training will take time and energy away from running. But as Sarah notes, without strength training, runners may actually find themselves running less over the course of a year due to injuries or overtraining fatigue. The key is to find a realistic routine that fits your schedule and doesn’t detract from running.
Practical Tips:
Consistency Trumps Variety: Stick to a simple program that you can repeat week after week, allowing your body to adapt and build strength. As Collin shared, “You can do the same workout for six to eight weeks and still make gains as long as you’re progressing in weight or reps.”
Focus on Form Over Complexity: Runners don’t need overly complex moves; basics like squats, lunges, and pushes are enough to create the strength needed for marathon running.
4. Strength Training Doesn’t Require Heavy Weights
If you’re used to high-rep, low-weight activities or prefer workouts like Pilates, you may be missing out on the true strength benefits that heavy loads can provide. While these activities are beneficial for general fitness, building real running strength requires a higher level of resistance to stimulate muscle adaptation.
Why Low-Weight, High-Repetition Isn’t Enough
High reps with light weights can lead to fatigue, but they may not be enough to challenge your muscles effectively. Collin explains that lifting at 70–80% of your maximum weight capacity, even for a few reps, builds the strength needed to manage the forces involved in running, especially during long races like marathons.
5. Finding Balance in Your Training Routine
A common question runners have is, "Should I lift before or after I run?" The answer depends on your specific goals and season. In the offseason, you might prioritize lifting to build strength, while in peak race season, running should take priority.
When combining lifting and running on the same day:
Do the primary activity first (e.g., speed training before lifting if you’re in race season).
Hard Days Hard, Easy Days Easy: To maximize recovery, pair intense runs with lifting sessions, allowing for true rest on easy days.
6. Strength Training for Long-Term Health
Strength training isn’t just about performance; it’s about longevity in the sport. Sarah and Collin emphasize that marathon runners who consistently incorporate strength training not only perform better but are also able to enjoy running for years to come. By building a strong foundation, runners can train harder, recover faster, and prevent common overuse injuries.
Final Thoughts
Strength training is an investment in your running future. By building a stronger, more resilient body, you’ll not only enhance your performance but also ensure you can enjoy running longer and injury-free.
Connect with Collin @liftsmcgee and Coach Sarah @sarah_showalter!
Looking to boost your marathon performance with strength training? Our Strides for Strength program offers a comprehensive strength training plan designed specifically for runners. With a focus on key movements that build power, endurance, and resilience, our monthly strength training subscription ensure you’re supported every step of the way. Sign up HERE today.
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