You love running and have finally got a place in the marathon. That’s huge! Congratulations, and well done for committing to something incredible that will forever be celebrated by your friends and loved ones. But now the hard work begins. The long runs in the park in the rain, during cold weather, and, most importantly, you will feel lonely sometimes, but at the end of the day, you are committed to doing something that only 10% of the world would be able to do. There is no turning back now.
What is your training plan and running strategy?
Maybe you’ve downloaded your running program. You’ve mapped out your long runs, intervals, and recovery days. You’ve probably got Strava fired up to track your progress. All good. But here’s the question most new marathoners skip: Do you have a strength training routine? Not a vague plan. A proper, structured guide. One that works alongside your runs, not against them, building a strength training plan is not complicated if you know how to simplify it.
Why runners skip strength training
It’s common. You’ve only got so many hours. And if you’re running 3 to 5 times a week, the idea of adding gym work sounds Exhausting. However, ignoring strength work is a mistake, as evidenced by a coach with a decade of experience in training people for the London Marathon and New York Marathon. One thing typically shows up late in your training cycle when it’s harder to adjust and it’s painful because it will cost time, and also training intensity will go down slowly, and you can feel it.
Here’s what happens without strength:
- You lose efficiency. Tired legs fade fast without muscular support.
- Injuries pop up. Your knees, hips, or ankles will feel it, which will lead you to start seeing a physio more often than you should be running.
- Your posture collapses, especially in the second half of your long runs. This is due to the weakness in the core, shoulders, and upper back.
Running alone won’t strengthen the muscles that keep you upright, stable, and injury-free. You need to build that support system now, not two weeks before race day.
What strength training does for runners
- Builds joint stability
- Improves running economy
- Increases power and stride control
- Reduces the risk of common injuries (shin splints, IT band issues, lower back pain)
Introducing 12REPS: Strength made simple
This is where 12REPS comes in. It’s a strength training app designed for people who need clear, guided workouts, not guesswork.
You can filter workouts based on:
- Muscle groups (core, glutes, calves, etc.)
- Equipment (bodyweight only? Sorted.)
- Time (short sessions? Easy.)
Every exercise comes with clear video demos, instructions, and rep ranges. So if your running plan tells you Monday is cross-training day? Open 12reps, filter for a 20-minute lower-body or core session, and hit ‘Go’.
Mapping your runs? Use Strava
What a week could look like
Monday: Light jog, Core + mobility (Strave and 12REPS)
Tuesday: Tempo run (Strava)
Wednesday: Upper body + glutes (12REPS)
Thursday: Easy run
Friday: Full-body strength + mobility
Saturday: Long run
Sunday: Rest or optional light stretching
See the balance? Each part supports the other. You’re not just adding random workouts, you’re building a complete athlete.
Strength for all runners, not just fast ones
Whether you’re running for time or just want to finish strong, strength helps. It’s not about lifting heavy or bulking up. It’s about resilience.
If you’ve ever hit mile 20 and your form’s gone to pieces, you know what I mean. That collapse starts in your muscles, not your lungs.
So ask yourself:
- Do you have a plan for strength?
- Do you know how to do the exercises?
- Are you logging your workouts like you do with your runs?
If not, start now. The earlier you build strength, the better you’ll feel on race day.
You’ve got the ballot. You’ve got the running plan.
Now, get the strength piece in place
Use Strava to track your runs.
Use 12REPS to guide your strength.
Let the two work together and run your best race yet.
