Training for a marathon is more than just logging miles — it’s about building a strong, resilient body that can withstand the demands of 26.2 miles. While endurance is key, neglecting strength training can lead to fatigue, inefficiency, and even injury. To run your best race and cross the finish line feeling strong, incorporating a targeted strength program is essential.
By dedicating just two days a week to a structured strengthening routine, you can enhance your running efficiency, improve muscle endurance, and reduce the risk of common overuse injuries. A well-rounded approach should focus on two critical areas: core stability and lower-body strength. These muscle groups play a major role in maintaining proper form and powering each stride, especially in the later miles of your race.
Essential strength circuit for runners
Incorporating a mix of hip and core exercises into your training can boost your performance and help prevent injuries. Below are several key exercises to consider adding to your routine. Check out the videos below for visual demonstrations of each of the moves.
How to train for a marathon
Choose 3-5 exercises, a mix from the core and hip circuits, performing 3-4 sets of 10-15 repetitions per exercise. Aim for muscle fatigue without compromising form to develop endurance that complements your running routine. To keep things dynamic, try performing the exercises as a circuit — complete one set of each exercise, take a one-minute break, then repeat for 3-4 rounds.
Maximize your results
To get the most out of your strength sessions, remember to:
✔ Warm up before starting to prepare your muscles and joints.
✔ Focus on form to avoid compensations and potential injuries.
✔ Stretch post-workout to maintain flexibility and mobility.
Work with a physical therapist for a competitive edge
While strength training is a key component of marathon preparation, working with a physical therapist can take your training to the next level.
A PT can assess your movement patterns, identify muscle imbalances, and design a personalized plan to improve your running mechanics and efficiency. Whether you’re dealing with a nagging ache or looking to prevent future injuries, a physical therapist can help you stay on track and perform at your best.
At Therapeutic Associates Physical Therapy, our teams specialize in working with runners to enhance strength, mobility, and endurance. Learn more about our sports therapy PT and schedule a consultation to ensure you’re optimizing your training and setting yourself up for success on race day.
Stronger marathon miles start here
Adding strength training to your marathon preparation can make all the difference in how you feel and perform on race day. Ready to take your training to the next level? Check out our video demonstrations of these essential exercises and start building the strength you need to go the distance! For detailed instructions, see the descriptions of each exercise below.
Core Circuit for Marathon Training
- Bear Crawls —
- Front and Back: Start on your hands and feet with knees close to the floor, allowing your back to remain flat and parallel to the floor. Crawl forward moving your opposite hand and foot together with each motion. Reverse direction and crawl backward to the start.
- Side to Side: In the same position as before, crawl to the side, again moving your opposite hand and foot together with each motion. Be sure to keep your knees close to the ground, your back flat and now also focus on keeping your hips in line with your torso.
- Bird Dogs —
- Begin on your hands and knees with your hands lined up directly under your shoulders and knees directly under your hips. From this position, lift and extend the opposite arm and leg away from your body, keeping your hips in line with your torso while engaging your core. Keep your back flat as you extend and return to start.
- Prone Swimmer —
- Start by lying on your stomach with your arms fully extended in front of you and forehead to the floor. Try to keep your back from arching as you alternate lifting the opposite arm and leg. Focus on lifting from the shoulder and the hip.
- Plank with a Shoulder Tap —
- Begin on your hands and feet in plank or push-up position. Engage your core to ensure your torso stays in line with your hips as you alternate tapping your shoulders with the opposite hands. Try to avoid shifting your weight from side to side.
- Side Plank —
- Start in a side lying position on your forearm with the elbow directly under the shoulder and your bottom foot anchored with the top foot stacked above. Don’t let your hips sag toward the floor or rise up – keep a nice straight line as you hold the position.
Hip Circuit for Marathon Training
- Bridge —
- Lying on your back, bend both knees so that your feet are flat on the table or floor. Press your feet into the floor and lift your hips toward the ceiling. Keep your feet flat, pressing with your midfoot and heel. Make sure to keep the core engaged as you perform the bridge and avoid arching your back.
- Single-Leg Bridges —
- Begin by lying on your back with knees bent and feet flat on the floor. Extend one leg at the knee, keeping it aligned with the other leg from the knee to the hip. Press into the floor with the heel and middle of the foot that is anchored while pressing the hips up toward the sky. Keep your core engaged and do not arch your back.
- Clamshell —
- Start by lying on your side with your knees resting in front of you, bent at about 45 degrees. Keeping your feet together, especially your heels, open your knees, pulling them away from each other. Keep your body aligned and do not allow your hips to open. Return to start and repeat.
- Runners’ Clamshell —
- Place a resistance band around both legs just above your knees. Stand with your back toward a wall, with enough distance that you can bend one leg and place that foot flat on the wall. Keep your base leg slightly bent, and your other foot securely on the wall, open your hips by pulling your knees apart and back.
- Donkey Kicks —
- Begin on your hands and knees with your back flat and head in alignment. Keeping the knee bent, lift one leg up and out behind you. Lift from the hip and imagine trying to press your foot flat into the ceiling above you.
- Fire Hydrants —
- In the same position on your hands and knees, keeping the knee bent, lift one leg out to the side at a slight angle away from your body. Be sure to keep your back flat – imagine that you have a glass of water sitting on your back and you do not want to spill it.
- Goblet Squat —
- Stand with your feet shoulder width apart and holding a dumbbell or kettlebell vertically in front of your chest with both hands, like a goblet. Keeping the weight close to your body, squat down like you’re sitting in a chair. Ensure your feet stay flat on the floor and press down with the entire foot. Return to standing and repeat.
- Regular Deadlift —
- Stand with feet shoulder width apart and holding your weight with arms hanging down, as close to your legs as possible. Hinge at the hip, pressing your butt back as you bend forward, keeping your back flat and your feet flat on the floor. Lower the weight to about mid-shin before standing back up by pushing your hips forward again.
- Single-Leg Romanian Deadlift with a Press-Up —
- Stand on one foot, holding a weight in the opposite hand. Hinge at the hip, pressing your butt back and lifting one leg out behind you as you bend forward, keeping your back flat and the other foot flat on the floor. Lower the weight toward the ground maintaining balance. As you return to standing, bend your elbow to curl the weight and then press it toward the ceiling, lifting the free leg in a bent position out in front of you for balance.
- Step-Up with Shoulder Press —
- Hold your weight next to your shoulder in the hand that is on the same side as the leg you will be stepping up with. As you step up, simultaneously drive your opposite knee forward and up as you also press the weight toward the ceiling. As you step down, return the weight to shoulder height.
- Reverse Lunge —
- Stand with feet under your hips and maintain that space between your legs as you step back and lunge down in one fluid motion, keeping the front foot flat on the floor. Alternate sides.
- Side Lunge —
- Begin in the same position with your feet under your hips. Step out to one side to lunge, bending at the knee without allowing either knee to cave inward. Focus on keeping both feet flat on the floor and pushing the hips back as you lean slightly forward. Alternate sides.
- Split Squats —
- Stand with one leg forward and one back, ensuring you are not standing as if on a tightrope but maintaining space between the legs for balance and stability. Hold your dumbbells down with arms straight. Bending both knees, lower your body straight down into your split squat, keeping your front foot flat on the floor while allowing the heel of the back foot to lift as you squat.
Did You Know?
Physical therapists play a key role in helping runners of all levels stay strong, prevent injuries, and reach their goals — whether it’s finishing their first 5K or competing on the world stage. From personalized training plans to expert recovery strategies, PTs support every step of the journey. Check out this patient success story to learn how physical therapist Patrick Bridge helped a local athlete succeed on her path to the 2021 Olympics!
Running Toward the Rings
It might not be something you hear a lot about, but even professional athletes lean on physical therapists to maintain their high level of physical performance and to help them fight through potential setbacks. For elite runner Sarah King, PT was part of her 2021 journey to Tokyo.
Physical Therapy for Runners
Our locally owned clinics offer a wide range of physical therapy services designed for rehabilitation, pain relief, function restoration, injury prevention as well as movement and performance enhancement. Ready to take your marathon training to the next level? Schedule an appointment today!
