As winter approaches, your spring marathon may still seem a long way away. You won’t need to start training for it until December or January, right?
Wrong. What you choose to prioritise in your training right now can make a huge difference not only to your marathon training cycle, but to your performance at the marathon itself.
Many runners focus on pounding the pavement and logging miles or kilometres, but is there a key aspect to your training that you can start right now?
Strength training for marathons is the best thing you can prioritise right now for your spring marathon. Bullet proof your body against injury and improve your marathon performance.
Injury prevention
Spring marathon training can be gruelling, and the risk of injury is ever-present if you have never prioritised strength work. Strength training can help fortify your body against the physical demands of running. It strengthens muscles, tendons, and ligaments, reducing the risk of common running injuries.
Improved running efficiency
Strong muscles, particularly in the legs and core, are essential for maintaining proper running form. When your muscles are well-conditioned, you waste less energy on each stride, making your running more efficient. This efficiency can be a game-changer in the later stages of a marathon when fatigue sets in.
Increased endurance
Endurance is a critical factor in marathon success. Strength training not only builds muscle but also enhances your muscular endurance. This means you’ll be able to maintain your pace for longer periods, helping you conquer those seemingly endless miles in a marathon.
Enhanced stability and balance
Strength training exercises often involve stability and balance components. These exercises can help improve your proprioception, making you more aware of your body’s position in space. Enhanced stability and balance can reduce the risk of tripping or falling during a training run or race.
Faster Recovery
Marathon training can be tough on your body, leading to muscle soreness and fatigue. Regular strength training sessions can help with muscle recovery by promoting blood flow and reducing muscle tightness. This means you can bounce back quicker from long runs and intense training sessions.
Injury rehabilitation
If you’re dealing with a pre-existing injury or nagging pain, strength training can be a crucial part of your rehabilitation plan. It helps correct muscle imbalances and weaknesses that may have contributed to your injury in the first place.
Mental toughness
Endurance athletes often underestimate the mental aspect of their sport. Strength training can boost your mental toughness by pushing you out of your comfort zone, teaching you to endure discomfort, and instilling discipline in your training regimen.
How to get started with strength training
If you’re convinced of the importance of strength training for marathons, here are some tips to get you started:
- Join our Get Stronger, Run A Faster 5k course: Our next course has been designed to be 9 weeks long, and to get ready to start your marathon training in a stronger body. Use the code 99course to get the course for £99 instead of the usual £120.
- Consult a professional: Consider working with a personal trainer to create a customised strength training programme.
- Incorporate variety: Include exercises that target different muscle groups, such as squats, lunges, planks, and deadlifts, in your routine.
- Consistency is key: Stick to a regular strength training schedule alongside your running workouts. Aim for 2 to 3 short sessions per week.
- If you need a running plan for your next marathon, consider contacting me to help. This article about the importance of planning might help.
- Listen to your body: Pay attention to any signs of overtraining or injury. Adjust your training plan as needed to prioritise recovery.
As you prepare for your spring marathon, don’t neglect the power of strength training. It can be the missing piece of the puzzle that helps you reach your goals, stay injury-free, and become a stronger, more efficient runner. So, lace up those running shoes, hit the gym, and spring into action for a successful marathon season!
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