Why Strength Training Is a Game-Changer for Marathon Runners

Now that we’re a few weeks into the season, it’s the perfect time to focus on building a strong foundation—literally. Early season strength training is one of the smartest ways to support the longer runs that lie ahead. It improves joint stability, boosts endurance, reduces recovery time, and sets you up for a healthy, high-performing season.

Whether you’re training for a marathon, half, or a 5K, strength work now can help prevent those common mid-season injuries and make your workouts (and weekends!) a lot more enjoyable.

Why Add Strength Training Early On?

Incorporating resistance training into your weekly routine — even just two to three times per week — can have a powerful impact on your training and longevity.

Key benefits include:

Injury Prevention: Strengthening the hips, glutes, core, and stabilizing muscles reduces the risk of overuse injuries like IT band syndrome, plantar fasciitis, and runner’s knee.
Improved Efficiency: Stronger muscles support better form and posture, helping you hold your pace longer without excess effort.
Faster Recovery: Building muscular resilience helps your body bounce back faster between workouts and long training weekends.

And the best part? These workouts are quick, effective, and can be done at home with minimal equipment.

How to Structure Early Season Strength Workouts

Early in the season, the focus should be on movement quality, mobility, and functional strength, not maximum load. Think of this phase as “pre-hab”—training that prevents breakdown before intensity and volume peak.

Here’s a simple circuit format to get you started:

Sample Strength Circuit

Choose 3–5 different exercises
Do 2–3 sets of 10–15 reps for each move
Cycle through in a circuit format (one after the other)
Rest 1–2 minutes between rounds

You can complete a full-body strength session in about 30 minutes, once or twice a week, and still see big benefits.

Try These Early Season Moves

Each of these exercises targets muscles crucial for running and cycling efficiency—and helps reinforce joint stability, balance, and control.

Squats

Targets: Glutes, hips, core, quads
Benefits: Builds foundational leg strength and balance. Start with bodyweight and progress to holding weights.

Mountain Climbers

Targets: Full-body, especially shoulders, core, and quads
Benefits: Adds a cardio component while training stability and control.

Plank Ups (Up-Down Planks)

Targets: Core, lower back, shoulders
Benefits: Great for shoulder stability and core control. Modify with a static plank if needed.

Russian Twists

Targets: Obliques and entire core
Benefits: Builds rotational strength and core endurance. Add a light dumbbell or medicine ball for more challenge.

Side Planks with Leg Lifts

Targets: Glutes, hips, inner thighs, obliques
Benefits: Excellent for balance, lateral stability, and injury prevention. Start with just the plank, then add leg lifts.

Ready to Level Up?

Once you’re consistent with these basics, you can build on your strength routine by:

Adding a second weekly session
Introducing resistance bands or dumbbells
Including single-leg variations (step-ups, split squats)
Increasing reps or time under tension

For clear direction, follow along to our strength training videos in our Vimeo Showcase! - CLICK HERE

Strength Is Your Secret Weapon

Strength training doesn’t have to mean heavy lifting or hours in the gym. In fact, short and consistent sessions are often more effective—and sustainable—during training season. The goal is to move strong, stay healthy, and be prepared for the challenges ahead.

Start now, stay consistent, and your future self at mile 22 will thank you.