Weight training for marathon runners
The marathon is considered one of the most physically and mentally demanding challenges in endurance sports. Runners traditionally focus on increasing aerobic capacity over high running volumes. An important component of your Marathon trainings However, it should not be neglected: the Weight training for marathons.
Why is strength training useful in marathon training?
Strength training in the context of your marathon training is not primarily aimed at growing muscle cross-section, but at improving neuromuscular functions, running economy and injury prevention. The scientific data is clear: targeted Strength training can perform marathons positively influence:
- Improved running economy: A study by Paavolainen et al. (1999) showed that plyometric training can significantly improve running economics, which saves energy during the run and thus your Increases performance.
- injury prevention: By strengthening stabilizing muscle groups (e.g. glutes, core), typical running injuries such as the runner's knee or shin splints can be avoided.
- Increased maximum strength: According to a meta-analysis by Balsalobre-Fernández et al. (2016), an increase in maximum strength improves the anaerobic threshold. This can be translated in parts to your marathon performance.
Which strength exercises are suitable for marathon preparation?
An effective Weight training for marathons should be functional, coordinatively demanding and sports-specific. The basics are here:
- Maximum strength training: Low repetitions (3-6), high intensity (> 80% 1RM) — basic exercises such as squats or deadlifts are ideal here
- Explosive strength training: jumps, jump squats, box jumps
- Core training: Planks, Russian Twists, Dead Bugs to stabilize the trunk
- Single leg exercises: Bulgarian split squats, stepups to strengthen running-relevant muscles and compensate for potential imbalances
Integration into running training
A common misconception is the assumption that strength training inhibits endurance training. In fact, studies (e.g. Beattie et al., 2017) show that there are synergistic effects when properly planned. The following applies:
- Strength training twice a week is enough to achieve measurable improvements
- Strength training should take place at a sufficient time interval between intensive running sessions so as not to have a negative impact on your performance
- In the preparation phase, a larger volume of strength is useful; in the competition phase, it should be reduced and maintained
- Cellular adaptation can compete with certain endurance sessions, which is why we generally recommend that you only complete strength training on days of quiet, short runs
conclusion
Weight training for marathonsRunner is not a contradiction, but a useful addition to pure running training. It not only improves performance, but also protects against injuries and ensures a more efficient running technique. Anyone running a marathon should give strength training a firm place in the training plan. With the right planning, the gym will improve your mileage.
FAQ: Strength training for marathon runners
1. Does weight training make me slower as a runner?
No Correctly applied strength training improves neuromuscular efficiency and running economy. You won't build up mass right away, but you'll be more economical and stable in your running style.
2nd How often should I do weight training as a marathon runner?
Two units per week are sufficient to achieve significant improvements in strength and running economy. During intensive running phases, a reduction to a maintenance unit can be useful in order to maintain your developed level.
3rd Which exercises are particularly useful?
Focus on functional full body exercises such as:
- squats, deadlifts, lunges
- Single-leg exercises (e.g. Bulgarian split squats)
- Core exercises (planks, dead bugs)
- Plyometry (jumps, box jumps)
4th When in the training plan should I do weight training?
Strength training is ideal on days with easy running sessions or on separate days. Intensive strength and running sessions should not be carried out in direct succession to ensure recovery and performance.
5th Should I continue weight training during the marathon competition phase?
Yes, but with reduced intensity and scope. The aim is to maintain already built up strength and ensure muscular balance without overloading the central nervous system.
6th Can I also do weight training at home?
Yes! Many effective exercises can be done with your own body weight, resistance bands or small weights — core training, monopod exercises and plyometrics are particularly ideal for at home.
7. When will I start to see progress through weight training?
Initial improvements in stability and running technique can often be measured after just 4—6 weeks. Running economics and performance gains usually require 8—12 weeks of regular training.
8th Is strength training also useful for marathon beginners?
YES Beginners in particular benefit from more stability, better posture and reduced risk of injury. It is important to get started right with a focus on technology and moderate workload.
Welcome to Enduure
“We founded Enduure to support endurance athletes with scientific training, smart analysis and a strong community. Growing together, achieving top performance and redefining sport — that is our mission.” - Simon & Philip
simon
Simon is a professional triathlon player and starts in the Bundesliga for Team Berlin. He is also a sports scientist and certified sports nutrition consultant.
Philip
Philip is a doctor, DOSB C-trainer in triathlon and starts in triathlon himself as an ambitious amateur at various distances.
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