Most people think training for a marathon is just about building up the miles so you’ve got the stamina to run on race day. That’s important, but if you want to run a FASTER marathon, you’ll need to incorporate strength training into your routine.
Strength training is an essential part of training for any time-based marathon. Run faster and reduce the risk of injury with just a few basic strength exercises. Play it safe. Work with a fitness trainer or physical therapist to make sure you are training correctly.
Simply hammering out mile after mile of runs won’t help you run a faster marathon. Build muscle efficiently by targeting the muscles that you use for running. Strength training therapy can help you run faster and minimize injuries.
Here are five strength training exercises recommended to prevent injury and prepare for any marathon or race:
One-Legged Hip Raises strengthen the gluteus medius muscle around your hips. This will increase your lateral stability, preventing hip injuries from the constant pounding of the road. This will also help strengthen your abdominals and lower back.
Deadlift and Front Raises is a great all-in-one exercise that engages your lower back, hips, shoulders and upper back. It will strengthen your upper back and shoulders to help you run “taller,” which prevents back pain and gives more power to your running motion.
Use a weight such as a dumbbell or medicine ball that provides moderate resistance yet heavy enough to apply force to your hamstrings, biceps and triceps.
Knee Tucks directly strengthen the muscles that support running. This exercise builds your hip and abdominal muscles to give you that extra burst of power with every stride.
Dumbbell swings work the obliques and transversus abdominis. Strengthening the muscles in your abdomen help stabilize your body and keep your body upright as you run.
Lateral lunges strengthen the gluteus medius (the muscle along the outside of your hip). When you strengthen this region, you keep your hips strong to help avoid injuries.
Now that you are ready, here are the ten top marathons for you to race.
Boston Marathon, baa.org (run in Early-April)
New York City Marathon, nycmarathon.org (run in Early-November)
Chicago Marathon, chicagomarathon.com (run in Early-October)
Marine Corps Marathon, marinemarathon.com (run in Mid-October)
Big Sur International Marathon, bsim.org (run in Late-April)
Rock ‘n’ Roll Las Vegas Marathon, runrocknroll.com (run in Mid-November)
Honolulu Marathon, honolulumarathon.org (run in Mid-December)
Walt Disney World Marathon, rundisney.com (run first week of September)
Twin Cities Marathon, tcmevents.org (run in the first week on October)
LA Marathon, lamarathon.com (run in Mid-March)
Mental preparation can help you run better, performance is limited by your perception. While strength training, mental exercises can increase your stamina, while diminishing the perceived effort felt-exerted while running.
To learn more about strength training therapy contact Moriarty Physical Therapy to schedule a free exploratory examination with one of our doctors.