Strength Training For Marathon Runners: Do You Need It?

Many runners training for a marathon spend hours each week focusing on mileage, pace, and endurance.

But one often overlooked piece of the puzzle is strength training. Some runners believe that lifting weights is only for bodybuilders or sprinters, not long-distance athletes.

However, research and real-world results show that strength training can play a vital role in performance, injury prevention, and running efficiency, especially for those chasing ambitious goals like running a marathon under 3 hours.

In this article, we’ll break down why strength training matters, what it involves, and how a marathon coach might incorporate it into your training plan.

Why Strength Training Matters for Marathon Runners

The main goal of strength training is to make your muscles stronger and more resilient.

For marathon runners, this means a better ability to maintain form over long distances, greater power with each stride, and a lower risk of injury.

Marathon running places repetitive stress on the same muscle groups for hours at a time.

Without strength training, these muscles may weaken or fatigue early, which can lead to poor form, slower times, and overuse injuries. Strengthening key muscles helps support your body throughout long runs and races.

A well-rounded marathon coach will often include strength training in your plan, not to bulk you up, but to support your running goals with greater efficiency and durability.

The Performance Edge: Run Faster and Stronger

If your goal is a marathon under 3 hours, every second and every stride counts. Strength training improves neuromuscular coordination, which means your muscles and nerves communicate more efficiently. This leads to better running economy—how much energy your body uses at a given pace.

A stronger runner uses less energy to move, especially at higher speeds. Strength training also improves your lactate threshold and stride mechanics, which are essential if you want to maintain a steady pace in the final miles of a marathon.

Many elite runners include strength work two to three times per week, using a combination of bodyweight, resistance bands, and free weights to build performance-enhancing strength without adding bulk.

Injury Prevention and Recovery

Injuries are one of the biggest setbacks marathon runners face. Common issues like runner’s knee, IT band syndrome, Achilles tendinitis, and shin splints are often caused by weak stabilizer muscles, muscle imbalances, or poor biomechanics.

Strength training helps fix these problems before they start. Exercises that target your hips, core, glutes, hamstrings, and calves improve joint stability and posture. This means fewer compensations in your stride and less wear and tear on your joints.

A smart marathon coach will design strength workouts that specifically address injury-prone areas, ensuring you’re not just running more, but running better.

Key Muscle Groups to Target

You don’t need a gym full of machines to build a runner’s strength. Focusing on a few key areas will go a long way:

• Core: Supports posture and reduces side-to-side movement
• Glutes: Provide power and support hip stability
• Hamstrings: Assist in knee movement and reduce overuse injuries
• Calves: Handle push-off and absorb impact
• Quadriceps: Support uphill running and deceleration
• Upper body: Helps maintain proper arm swing and balance

Strength in these areas ensures your form holds up in the later miles—critical for staying strong when chasing a marathon under 3 hours.

Best Types of Strength Training for Runners

There are many ways to build strength, but not all are ideal for runners. Here are some runner-friendly methods:

• Bodyweight exercises: Squats, lunges, push-ups, planks
• Resistance bands: For hip and glute activation
• Free weights: Deadlifts, goblet squats, single-leg exercises
• Plyometrics: Jump squats, box jumps, and bounding for power
• Stability work: Balance exercises for better foot and ankle control

Workouts don’t need to be long—just 30–45 minutes, two or three times a week is enough. A marathon coach can help tailor the intensity and focus based on where you are in your training cycle.

For added flexibility and convenience, Hoola on-demand training offers guided strength sessions specifically designed to support runners throughout their journey.

Timing Your Strength Training

When you do your strength sessions matters. Early in your marathon training cycle, you can afford to push a little harder with heavier resistance and more reps.

As race day approaches, it’s best to scale back to lighter loads and maintenance work to avoid fatigue or soreness during key runs.

Here’s a basic timeline:

• Off-season or base building: Focus on building strength and correcting imbalances
• Mid-training cycle: Maintain strength, reduce volume
• Final 4–6 weeks before race: Light maintenance, reduce frequency
• Race week: No strength training—focus on tapering and recovery

A knowledgeable marathon coach can help schedule your workouts for maximum benefit without interfering with your running goals

Strength Training Myths Runners Should Ignore

Some runners avoid strength training because of common misconceptions. Let’s clear them up:

• Myth: “Strength training makes you bulky.”
  Reality: Runners won’t bulk up with moderate weight training and high reps.
• Myth: “It’s not worth the time.”
  Reality: Just 1–2 sessions a week can prevent injuries and boost performance.
• Myth: “Running is enough to build leg strength.”
  Reality: Running improves endurance but doesn’t build the strength needed for joint stability or sprint power.

Strength training is not a replacement for running but a complement to it. Think of it as adding armor to your body for the demands of marathon training.

Final Thoughts

So, do marathon runners need strength training? Absolutely—especially if you’re aiming for high performance, longevity, and ambitious goals like running a marathon under 3 hours.

Strength training helps you run more efficiently, reduces your injury risk, and prepares your body to handle the stress of long-distance racing.