I'm going to take a wild guess.
You've probably googled "best strength exercises for marathon runners" before?
And I'm guessing you came up with a lot of bird dogs, bridges, lunges, squats, planks, etc.
I don't know about you, but I don't find that collection of exercises...
inspiring.
The next thing you probably searched for was "what weight do I use?"
And you got a whole lot of different answers.
"Runners should use light weights with lots of reps because endurance"
"Recent research has found that hybrid training is the best training..."
Let's break this down once and for all:
how should a marathon runner strength train and what kind of weight do you use?
*no long video this week, but I've posted lots of short ones :) enjoy the bullet-point, easy-to-digest blog :)
Why do runners need to lift heavy?
yup, this is primarily how a marathon runner should strength train
Lifting heavy provides the anabolic stimuli for your muscles to grow BIGGER
And we care about bigger muscles (an increase in muscle diameter) because bigger muscles are stronger muscles.
And stronger muscles lower your risk of running injury as you've trained your body to become adept at handling high intensity loads
Because did you know running is a high impact activity? If you're repeatedly crashing back down to earth due to gravity 20 miles, that's a lot of impact for your body to absorb. Can you start see how lifting heavy helps your body handle the high intensity load of running?
But the catch: there comes a time where we STOP lifting heavy (more on that below)...
What kind of strength does lifting heavy build?
lifting heavy builds hypertrophy strength (i.e. larger muscles)
The big concern here: getting "bulky"
I promise, if you are training for a marathon and lifting heavy at the same time, you will NOT get bulky. (it's called the interference effect.) You will instead get "toned".
Because all "toned" is, is building larger, stronger, more defined muscles.
And remember: stronger muscles means fewer running injuries
How is this different from lifting a light weight a billion times? (low weight, high reps)
here's where things get murky out there in the wild wild, internet.
technically lifting lighter weights for lots of reps builds muscular endurance which recruits slow twitch muscle fibers. This allows you lift for longer (hence the name endurance strength).
The catch: running IS this endurance strength! You are already training your leg muscles and the slow muscle fibers to last for 6, 18. 26.2 miles.
So WHY would we do more of that when you're already doing it?
Because the catch: you can already go long. But I need you to be STRONG to handle the impact of running, not the longevity of it. Because I know you're the energizer bunny; I need you to be the hulk.
So How Should a Marathon Runner Strength Train?
with both. BUT IT DEPENDS.
Primarily: you will lift heavy.
The Catch: you'll lift heavy with higher reps at the beginning of your marathon training and move into lower the reps (but still heavy!) as you move into the 2nd and 3rd month of training.
Because how heavy you lift and how many reps you do depends on where you're at in you're training cycle.
The first month of strength training as a marathon runner is still heavy but with higher reps to build a base.
In the 2nd and 3rd month of lifting heavy, we drop those reps down (think 5 reps) and bring the weight waaaay up! We're building bigger, stronger muscles here.
When do Marathon Runners STOP Lifting Heavy?
During Taper Time.
but you. still. lift!
we drop the reps and the intensity (how heavy the weight is) waaaay down to help your body recover...
But we keep lifting so you can hold on to all the strength you've worked so hard to build.
But when do Marathon Runners use lighter weights and lots of reps?
Did you know that in physical therapy when a runner has an ankle or foot injury, they should be able to do 35 single leg calf raises to return to running?
I KNOW, that's a LOT!
But can you see how 35 calf raises on a single leg is the definition of muscular endurance? (being able to lift lots of reps with low weight/body weight?)
Because I know you're taking more than 35 steps per leg on your long runs...
this doesn't mean if you can do 35 single leg calf raises you don't need to further strengthen your calves.
35 is the base line. The minimum.
So if you have distance or speed goals, you need to build on top of that foundation.
WRAPPING UP
A different blog post from the norm,...
but now you have solid answers.
If you're looking for the HOW now that you know the why, let me give you a place to start.
Grab my FREE strength guide for runners here that's full of exercises meant to help you build the exact strength you need as a runner because....
RACE READY is right around the corner.
My 16 week one-on-one coaching program is for marathon runners looking to run better, stronger, and injury free. Strength train like a runner, building the exact strength you need for running, at home or in the gym so you can have your best race yet.
Grabbing that strength guide will put you on the list to get all the details for when the doors open to Race Ready.
I cant wait to see you on the inside. :)
Dare to Train Differently,
Marie Whitt, PT, DPT // @dr.whitt.fit