The Benefits of Strength Training for Marathon Runners
As a marathon runner, you might think that running is all the exercise you need to stay fit and healthy. However, incorporating strength training into your routine can provide numerous benefits, including:
- Improved muscular endurance
- Increased running efficiency
- Reduced risk of injury
- Enhanced bone density
- Improved metabolism
Improved Muscular Endurance
Marathon runners need to have excellent muscular endurance to keep going for 26.2 miles. Strength training can help improve muscular endurance, ensuring that your muscles can keep up with the demands of running for extended periods. By adding resistance training to your routine, you can help your muscles adapt to the rigors of running long distances.
Increased Running Efficiency
Strength training can also help increase running efficiency. By building stronger muscles, you can use less energy and effort to maintain your pace. Additionally, strength training can help improve your running form, which can lead to a more efficient stride and reduce the risk of injury.
Reduced Risk of Injury
Running puts a lot of stress on your joints, muscles, and bones. Strength training can help alleviate some of this stress by making these parts of your body stronger and more resilient. By incorporating exercises that target your lower body, core, and upper body, you can reduce your risk of running-related injuries.
Enhanced Bone Density
Marathon runners are at risk of developing osteopenia or osteoporosis, which can lead to an increased risk of fractures. Strength training can help enhance bone density, making your bones stronger and more resistant to fractures.
Improved Metabolism
Strength training can also help improve your metabolism, which can aid in weight loss and weight management. By building lean muscle mass, you can increase your resting metabolic rate, which can help you burn more calories even when you’re not exercising.
The Best Types of Strength Training for Marathon Runners
Now that you know the benefits of strength training for marathon runners let’s take a closer look at the best types of strength training exercises to include in your routine.
Bodyweight Exercises
Bodyweight exercises are an excellent option for marathon runners because they require no equipment and can be done anywhere. These exercises use your body weight for resistance, making them an effective way to build strength and muscular endurance.
Some excellent bodyweight exercises to include in your routine are:
- Squats
- Lunges
- Push-ups
- Planks
- Burpees
Resistance Band Exercises
Resistance bands are an excellent tool for marathon runners because they are lightweight, portable, and versatile. They come in various resistance levels, making them suitable for all fitness levels.
Some resistance band exercises to try are:
- Banded squats
- Banded lunges
- Banded pull-aparts
- Banded rows
- Banded push-ups
Free Weight Exercises
Free weight exercises are ideal for marathon runners who have access to a gym or home gym. They use weights such as dumbbells, kettlebells, and barbells to provide resistance, making them a great way to build strength and muscular endurance.
Some free weight exercises to include in your routine are:
- Deadlifts
- Squats
- Lunges
- Bench press
- Overhead press
How to Incorporate Strength Training into Your Marathon Training
Now that you know the benefits of strength training and the best types of exercises to include in your routine let’s discuss how to fit strength training into your marathon training schedule.
Schedule Your Workouts
The first step is to schedule your strength training workouts. Aim for two to three strength training sessions per week, ideally on non-consecutive days, to allow your muscles time to recover.
Start Slowly
If you’re new to strength training, start slowly and build up gradually. Begin with bodyweight exercises and resistance bands, focusing on proper form and technique. As you become stronger, you can increase the resistance or weight.
Focus on Your Weaknesses
Pay attention to your weak areas and incorporate exercises that target those specific muscle groups. For example, if you have weak glutes, focus on exercises like squats and lunges to help strengthen them.
Don’t Overdo It
Remember not to overdo it with your strength training workouts. Marathon training is already demanding on your body, so don’t push yourself too hard. Listen to your body and only do what you feel comfortable with.
Seek Professional Advice
If you’re unsure about how to incorporate strength training into your marathon training, seek professional advice from a personal trainer or coach. They can help you create a strength training plan that is suitable for your fitness level and specific needs.
Conclusion
Strength training is an essential component of marathon training. It can help improve muscular endurance, increase running efficiency, reduce the risk of injury, enhance bone density, and improve metabolism. Incorporating bodyweight exercises, resistance band exercises, and free weight exercises into your routine can help you reap these benefits. Always remember to start slowly, focus on your weaknesses, and seek professional advice if needed.