April 29, 2024

Boost Your Marathon Performance with Strength Training: 5 Essential Exercises

At 12Reps, we know that marathon training is about more than just running. Strength training is the secret weapon that can improve your endurance, reduce injury risk, and boost overall power and stability. Whether you’re a seasoned runner or preparing for your first marathon, these five exercises will help you go the distance.

Running Alone Isn’t Enough

Marathon training often focuses solely on logging miles, but that’s only part of the equation. Without building strength, runners risk fatigue, poor posture, and even injuries during those gruelling last miles.

What if adding just a few strength exercises to your routine could transform your performance and keep you running strong?

5 Strength Exercises for Marathon Runners

Dumbbell Split Squats 4sets 12reps per leg

This move targets your quads, glutes, and hamstrings while mimicking the single-leg demand of running. Split squats correct muscle imbalances, build unilateral strength, and improve stability—crucial for those final miles when fatigue sets in.

Dumbbell Farmer’s Carry 4 sets – 40-meter walk

This exercise enhances core stability, shoulder endurance, and grip strength, helping you maintain efficient posture and arm swing during long runs.

weighted Calf Raises 4 sets 12reps

Your calves are the powerhouse of your stride, propelling you forward with each step. Strengthening them reduces fatigue and lowers the risk of Achilles injuries.

Kettlebell Goblet Squats 4 sets 12reps

Goblet squats target the quads, glutes, and core, building lower-body strength and reinforcing proper squatting form. They improve mobility and stability, which translates to efficient running posture.

Kettlebell Static Split Lunge 4sets 12reps

This exercise builds unilateral leg strength and engages the glutes, quads, and core, helping improve stability and balance for more efficient running mechanics.

How to Incorporate These Exercises

If you’re new to strength training, start with bodyweight versions to perfect your form. Gradually add weights as your strength improves. Aim to include these exercises 2-3 times per week, focusing on quality over quantity.

Build Strength for Every Step

Ready to transform your marathon training? The 12Reps app provides personalised strength programs designed to complement your running goals. Whether you’re aiming for a personal best or simply want to run injury-free, we’ve got you covered.

👉 Download the 12Reps app today and unlock the strength to run stronger, longer, and injury-free.

Let’s make every step stronger—one rep at a time.

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12Reps Team

Personal Trainer

The 12reps app is your ultimate fitness companion, crafting tailored workout plans, tracking your progress, and keeping you motivated every step of the way. Whether you’re at home, in the gym, or on the go, our adaptable approach fits seamlessly into your lifestyle — providing the support and guidance you need to crush your goals and stay on track.