As a personal trainer with a sports science background, I understand the importance of strength training to enhance your marathon performance. While running is the main component of marathon prep, incorporating targeted strength exercises can improve muscle endurance, reduce injury risk, and boost overall power and stability. Here are five essential strength exercises to add to your training program:
Dumbbell Split Squats
Why: This exercise mimics the single-leg demand of running while targeting the quads, glutes, and hamstrings, crucial for a strong stride. Split squats help correct muscle imbalances, improve balance, and build unilateral (single-leg) strength, crucial as fatigue sets in on those final marathon miles.
How to Do It:
Start with one foot in front and the other behind in a staggered stance, holding a dumbbell in each hand.
Lower your body until your back knee nearly touches the floor, ensuring your front knee remains above your ankle.
Push through the front heel to return to the starting position. Aim for 3 sets of 10 reps per leg.
Dumbbell Farmer’s Carry
Why: The Farmer’s Carry is excellent for core stability, shoulder endurance, and grip strength, all of which contribute to efficient running posture and arm swing. Holding weights challenges your core to keep you stable, reducing the likelihood of slouching during long runs.
How to Do It:
Stand with feet hip-width apart, holding a heavy dumbbell in each hand.
Engage your core and walk in a straight line, keeping shoulders down and back.
Aim to walk for 30-45 seconds, focusing on controlled breathing and posture. Repeat for 3-4 sets.
Bodyweight Calf Raises
Why: Calves are heavily utilized in running, especially for propulsion. Strengthening them improves endurance, reduces fatigue, and minimizes the risk of Achilles tendon injuries. Bodyweight calf raises are simple but highly effective in building calf strength and endurance.
How to Do It:
Stand on a step with your heels hanging off the edge.
Raise up onto the balls of your feet, hold for a second, then slowly lower until your heels are just below the step level.
Perform 3 sets of 15-20 reps, focusing on a slow, controlled movement.
Kettlebell Goblet Squats
Why: Goblet Squats build lower-body strength and reinforce proper squatting form. They engage the quads, glutes, and core, improving stability and mobility essential for powerful strides and efficient running posture.
How to Do It:
Hold a kettlebell by the horns close to your chest.
Squat down by bending at the hips and knees, keeping your back straight and chest up.
Push through your heels to return to the starting position. Aim for 3 sets of 12-15 reps.
Dumbbell Box Steps
Why: This exercise works on unilateral leg strength, balance, and stability, all crucial for maintaining efficient running mechanics. Dumbbell box steps challenge your legs to stabilize individually, which is especially helpful as you tackle uneven terrain.
How to Do It:
Stand in front of a sturdy box or bench, holding a dumbbell in each hand.
Step onto the box with one foot, pushing through your heel to bring your other foot up.
Step down with control and repeat on the other leg. Perform 3 sets of 10 reps per leg.
Why Squats and Split Squats Are Non-Negotiable for Lower Body Strength
When it comes to building a strong, powerful lower body, two exercises stand out as absolute essentials: squats and split squats. As a personal trainer with a background in sports science, I’ve seen time and again how these movements transform not only physical strength but also overall functional performance. Whether you’re training for sport, endurance, or simply to enhance day-to-day mobility, these exercises should be at the core of your lower body routine. Here’s why they’re so impactful.
The Power of Squats
Comprehensive Muscle Engagement: Squats are a compound movement, meaning they target multiple muscle groups at once. When you squat, you’re engaging the quads, hamstrings, glutes, and calves while also activating your core and lower back muscles to stabilize. This comprehensive muscle engagement is key for overall lower body strength and functional power.
Improved Joint Stability and Mobility: Performing squats with proper form enhances flexibility and mobility in the hips, knees, and ankles. This improved range of motion not only translates to better performance in other exercises but also helps reduce injury risk, particularly with activities that involve repetitive impact on the joints.
Functional Strength for Real-Life Movement: Squats mimic natural, daily movements like bending, lifting, and even sitting down. Building strength in this pattern enhances the ease and safety of these daily actions. Plus, stronger squats translate into a more powerful stride and improved balance, which benefits runners, lifters, and anyone looking to stay active and agile.
The Case for Split Squats
Unilateral Strength and Balance: Split squats add an extra layer by focusing on one leg at a time. Training each leg individually helps correct strength imbalances that can develop over time, especially if one leg tends to be dominant. Improving unilateral strength also bolsters stability, which is vital for any sport or activity that requires dynamic lower-body movement.
Enhanced Core Engagement: With one leg forward and one leg back, split squats require considerable core activation to maintain balance. This increased core demand not only strengthens your stabilizer muscles but also enhances your ability to transfer power from your legs through your torso, which is essential for overall athletic performance.
Knee and Hip Strength for Injury Prevention: Split squats engage the stabilizing muscles around the knees and hips, strengthening them in a way that promotes injury resistance. This is especially beneficial for runners, jumpers, or anyone involved in sports that place repeated stress on the knees.
Incorporating Squats and Split Squats into Your Routine
For maximum benefit, start with bodyweight squats and split squats if you’re new to these exercises. Gradually add weights, focusing on form and control. Aim for 3 sets of 8-12 reps, ensuring each rep is smooth and controlled. Adding these exercises just twice a week can significantly boost your lower body strength and stability.
