Skip to main content

Level Up Your Long Distance Game: Why Strength Training is Your Secret Weapon

| Sarah Sponaugle | ,
Runner's strength training. Custom plan

So, you’re gearing up for a marathon or half marathon? Congratulations! You’ve embarked on an incredible journey. Miles upon miles of road or trail lie ahead, and your dedication is inspiring. But while logging those long runs is crucial, there’s a vital piece of the puzzle often overlooked: strength training.

Many runners believe that simply running more will lead to better performance. While endurance is paramount, neglecting strength training can hinder your progress and even increase your risk of injury. As a run coach, I see firsthand how incorporating targeted strength work into a customized training plan can transform a runner’s experience.

Why Strength Training Matters for Long Distance Runners:

  • Injury Prevention: Long distances place significant stress on your muscles, tendons, and joints. Stronger muscles provide better support and stability, reducing the risk of common running injuries like runner’s knee, IT band syndrome, and plantar fasciitis.
  • Improved Running Economy: Strength training enhances your ability to generate force, making each stride more efficient. This means you can run faster and longer with less effort, ultimately improving your marathon or half-marathon time.
  • Enhanced Power and Speed: Building strength in your legs and core allows you to maintain speed and power, especially during the later stages of a race when fatigue sets in. This is crucial for those final, challenging miles.
  • Better Posture and Form: A strong core and upper body contribute to better running posture and form, which can improve efficiency and reduce strain.
  • Increased Mental Toughness: Pushing through challenging strength workouts builds mental resilience, a valuable asset during a long-distance race.

What Strength Training Should Look Like:

Your customized training plan, crafted by a knowledgeable run coach, should incorporate exercises that target key muscle groups:

  • Lower Body: Squats, lunges, deadlifts, calf raises, and glute bridges are essential for building leg strength and stability.
  • Core: Planks, Russian twists, and other core exercises strengthen your midsection, improving posture and stability.
  • Upper Body: While often overlooked, upper body strength is important for maintaining good running form and posture. Push-ups, rows, and shoulder exercises can be beneficial.

How to Integrate Strength Training:

  • Start with 2-3 strength training sessions per week, gradually increasing intensity and volume as you progress.
  • Focus on compound exercises that engage multiple muscle groups.
  • Prioritize proper form over heavy weights.
  • Listen to your body and allow for adequate recovery.
  • Your run coach will be able to tell you how to safely implement these workouts.

Finding the Right Support:

Working with a qualified run coach can significantly impact your training journey. A coach can create a customized training plan that seamlessly integrates strength training with your running schedule, ensuring you’re maximizing your potential while minimizing your risk of injury.

Don’t let strength training be an afterthought. Embrace it as a vital component of your training, and you’ll be well on your way to achieving your marathon or half-marathon goals. Invest in yourself, invest in strength, and experience the difference.

Get started now on a custom training plan from our coaches here at Run Adaptive!

Run Adaptive Logo
Begin Your Journey With Run Adaptive Today!
Start Now

Popular Articles

Jessica Bull Testimonial

Jessica Bull


The physical and mental aspects, truly sets your coaching programs apart.

As runner now aiming for personal bests, Luis’s adaptive coaching has been a game-changer. The custom training plan, precision in pacing strategies, and innovative techniques have propelled me to new heights in my races. 

I've shattered performance plateaus, and each race feels like a triumph. 

What was not even a dream become a reality when 

“I qualified for Boston” showing me anything is possible ????????

Beyond the individual successes, the sense of community fostered by your coaching team is remarkable. 

The support, encouragement, and camaraderie among fellow runners create an inspiring environment that fuels everyone's journey.

Thank you, Luis, and the entire run adaptive coaching team, for the dedication, expertise, and unwavering support. Joining your Run coaching programs has truly been the best decision I've made for my running journey. I'm not just achieving my goals; I'm surpassing them with each stride.

Gratefully,

Jessica

This will close in 0 seconds

Andrew Brown Testimonial

Andrew Brown


I am writing this testimonial with immense gratitude and excitement about the incredible journey I've had with your Run coaching programs, particularly under the guidance of Luis, my run adaptive coach.

Before joining, I was a runner with aspirations of improvement but unsure of where to begin. Luis’s coaching not only provided a structured plan but also instilled confidence in me from day one. 

The personalized approach, tailored to my fitness level and goals, made all the difference.

One of the key benefits I've experienced is the significant improvement in my running technique. 

Luis’s attention to my run programming has not only prevented injuries but has also made my runs more efficient and enjoyable. 

The gradual progression in training ensured that I never felt overwhelmed, and each milestone achieved boosted my motivation.

The mental toughness training incorporated into the program has been transformative. Luis's guidance has not only helped me overcome mental barriers during runs but has also positively impacted various aspects of my life. 

I’m Looking forward to my next few blocks of run coaching leading up to my next marathon in Berlin where I will be looking to reach a sub 4hr marathon ????????

~Andrew Brown

This will close in 0 seconds

Jason Arnold Testimonial

Jason Arnold


The approach of sending workouts directly to my watch and the personalized support provided has been a game-changer in achieving my personal best at the half marathon distance.

The convenience of having my workouts seamlessly integrated with my watch has transformed the way I approach training. It's not just about the ease of access; it's the strategic planning and adaptability that make your coaching methods stand out. Each run felt purposeful, and the progression was noticeable from week to week.

What truly sets your coaching apart is the unwavering support I received. The encouragement, insights, and personalized feedback have been instrumental in my success. It's more than just a training plan; it's a collaborative journey where my goals are embraced and pursued with dedication.

I recently achieved a personal best at the half marathon, and I credit this accomplishment to the meticulous coaching and guidance I received. The precision in pacing, strategic advice on race-day tactics, and the mental resilience training have elevated my performance beyond my expectations.

Thank you, luis and the entire run adaptive team, for the commitment, expertise, and continuous support. Your coaching methods have not only improved my running but have also enriched my overall perspective on fitness and well-being.

~ Jason Arnold

This will close in 0 seconds