Why strength training for Marathon runners should
be part of your training plan.
It’s less than 13 weeks to the London Marathon (as of July 2022) how is the training going?
If this is your first marathon you will be following a training plan. (I hope)
The London Marathon provides some great FREE plans with one exception.
Their plans don’t include any strength training for marathon runners!
This really shocked me as a few weeks into training with the distances increasing slowly you just might start to be feeling old niggles or a new one when you finish your run.
Yes, I know you are increasing slowly but your body is still having to deal with milage, it could be the Achilles feeling a bit tight at the end, knees, or lower back pain.
It’s gone by the next day and you forget about it!
I bet though when you run again or start to put in more mileage you feel it again?
That’s why it shocked me that these plans have no strength added to the plans.
Why do Marathon runners need to do strength training?
I write about this a lot, if you haven’t checked out my blogs on this head to Louise’s blog on my website.
In a nutshell, this is why you might need to start adding strength training for marathon runners –
- Increasing mileage and being on your feet for longer adds increased loads on your body. If you have any weaknesses then these will be highlighted.
- Lower back ache after a long run, need to strengthen your core
- Poor running posture means you get tired quicker
- Running with niggles will only get worse as you run longer.
What sort of strength training for marathon runners should you do?
There are various ways you can add strength training for marathon runners depending on
- the time you have
- whether you want to do it at home or a gym
- whether you are happy to train alone or with someone.
Pilates is a great start if you have never done any strength training before or are a little afraid of it and not sure what to do with big heavy weights!
Pilates is a whole-body strength training that is perfect for runners. Focusing on strengthening the running muscles that are used most, and might be all you need to stop those niggles from getting worse during your marathon training.
Pilates specifically strengthens
- The core
- Stabilises the pelvis
- Increases your flexibility and mobility.
The Shoulder Bridge is a great example of strengthenin and mobilising your body.
I love this exercise as it strengths and mobilises and is perfect to get your body moving. Plus we can lift a leg add more load to our bodies so we work harder. As with everything we need to progress and Pilates does that as well.
I don’t have time for Pilates!
Marathon training takes up lots of your time, you just need to look at the training plans to see how much. It’s a big commitment and now I’m telling you, you need to do more.
Stay with me, here are the reasons you should be adding to your marathon training.
- Pilates is low impact
- It can be done on REST days or cross-training days
- It can be done before or after a run
- It only needs to take 10-minutes if done daily.
Give this video a go if you have done Pilates before. If you are beginners then try this.
It’s doable, isn’t it?
Are you worried about doing Pilates at home?
The beauty of Pilates is all you need is a mat and you! (We can add small equipment later but to start this is all you need.)
plus a space to do your Pilates and 10-minutes of your time. Remember, if can do Pilates before or after a run so not eating too much into your precious time.
How to make it part of your training?
If you are using a plan to train for your marathon then no doubt you like accountability and routine for your training.
We can do the same with Pilates, providing a Pilates for runners plan to fit it into your marathon running plan.
Why not work with me to make the most of your time?
With a VIP intensive 1-2-1 sessions over a month to get you started,
Whether you are new to Pilates, or have done it before but want to focus on Pilates for running.
Have a niggle or rehabbing an injury to get you back to your marathon training