Sore hips after long runs
Tired legs weeks into training
Nagging feet injuries that pop up at the end of workouts
And aching knees that you hope go away after 2-3 miles of warming up.
Should you count these as "normal" parts of marathon training?
Should you just toughen up and push through?
Nope.
Not at all.
While some soreness, tired legs, and general fatigue in the form of "I'm so ready for this taper!" is normal...
And that stuff above: you DON'T have to live with it!
I promise.
THE SOLUTION: a good strength base.
Now I know for a lot of runners, strength training is
scary because you can feel overwhelmed by planning and not knowing where to start
the first thing to end up pushed aside when life gets busy
and frustrating because of questions like "how do I know I'm doing this right? Am I going to hurt myself if I lift wrong?"
THE POINT: it's ok to be new at this. Or to be coming back to this after you think you failed 3 times already. You didn't. You're here now.
What I can do FOR YOU is:
break down strength training exercises so their simple, effective, and still runner-specific
challenging (but in a good way, not a frustrating way)
help you be the hero of your own running story because you are capable of building strength and a strong body that's ready to crush your next race goal and leave injury behind.
Ready to hop in? Let's go!
STRENGTH BASE BUILDING for MARATHONERS: HOW TO START
Circuit:
3 sets each // medium to heavy weights // 2x a week for 4 weeks
*consistency is key; USE THIS CIRCUIT during your pre-race base build!
Step DOWNS
8 ea leg X medium-heavy
Backwards Lunges
8 ea leg X medium-heavy
Single Leg Hip Thrust
12 ea leg X heavy
Runner's Lunge Row
12 ea arm X heavy
The POWER OF A MARATHON STRENGTH BASE
Step DOWNS
This is deliberate...
THE SECRET: most runners focus on the step UP. What I care about more: you controlling the descent as this strengthens your quads eccentrically, challenges your balance, and works overall single leg strength in a much harder way.
I want you to count the rep as you step down slowly and with control. Got a hilly marathon or race coming up? Then this is especially for you.
Don't have a workout bench at home? a sturdy chair or the stairs will work!
Backwards Lunges
another twist ;)
THE POINT: I already know you've done a million lunges. But have you done them backwards? We're going to emphasize MORE slow and deliberate control, challenging your quads and your glutes.
DON'T let you knee hit the floor with these and it's ok that your balance feels like garbage the first few times. Remeber: we also want to work on dynamic single leg balance as runners! This is how we do that without adding even more exercises to do your to-do list.
Single Leg Hip Thrust
This might be one you're tempted to skip: DON'T.
THE POINT: you need strong glutes and hamstring. and it's time to move beyond the body weight version.
FOR BEGINNERS: do this at home using your couch or a foot stool! Think of this like a single leg bridge, but with your shoulders propped up instead of flat on the ground.
it's ok to rest as needed to get through all the reps
Runner's Lunge Row
This is probably one of my favorites...
PRO TIP: lean forward, keep 90% of your body weight on your front leg with just 10% on the back toes.
As you row, or pull the weight up towards your armpit, allow your torse to turn it. Not only is it important to build shoulder and back strength for good running form endurance, but it also helps maintain healthy trunk rotation, a motion that happens with every stride.
WRAPPING UP
BE HONEST WITH YOURSELF...
What are the reasons you tell yourself, "oh I can't do this strength workout because...."
you don't have time
you don't know if you're doing it right
you're genuinely exhausted from running and work and life and....
Let me help you problem solve REAL FAST.
If you're short on time:
it's ok to break up these exercises! That's why there's only 4. Split up the exercises 2 in the AM; 2 in the PM. OR 2 exercises today and the other 2 tomorrow (together = this counts as 1x workout ;) )
But no one said you had to get them all done in one go.
If you don't know whether you're doing them right:
Practice, honey. It's like running: how do you know your form is correct? or getting better? you just get out there and practice.
It's ok if your lifting form isn't perfect the first time. I promise, if you practice just this one strength circuit for an entire month, you'll not only feel stronger, but you'll feel more confident about lifting.
You're actually exhausted from life + running:
it's time to check your sleep quantity & quality and whether you're fueling enough
it might also be time to consider pulling back on something else in life.
Over training is real and it's always better to take a hard look at things now than before you accidently drive off the cliff
If you're feeling adventurous and looking for another strength workout, you can find one in my Dare to Train Differently FREE Strength Guide for Runners!
You got this, running fit fam.
Don't let perfection or fear hold you back from running your best race yet. Building that strength base during any base building is the secret sauce.
Dare to Train Differently,
Marie Whitt, PT, DPT //@dr.whitt.fit
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