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Run a Faster Marathon: Strength Training Therapy

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.

un a Faster Marathon with Strength Training

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.
Leg Raise
Leg Raise
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.
Dead Lift and Front Raise
Dead Lift and Front Raise
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.
Knee Tucks
Knee Tucks
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.
Dumbbell Swings
Dumbbell Swings
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.
Lateral Lunges
Lateral Lunges
Now that you are ready, here are the ten top marathons for you to race.
  1. Boston Marathon, baa.org (run in Early-April)
  2. New York City Marathon, nycmarathon.org (run in Early-November)
  3. Chicago Marathon, chicagomarathon.com (run in Early-October)
  4. Marine Corps Marathon, marinemarathon.com (run in Mid-October)
  5. Big Sur International Marathon, bsim.org (run in Late-April)
  6. Rock ‘n’ Roll Las Vegas Marathon, runrocknroll.com (run in Mid-November)
  7. Honolulu Marathon, honolulumarathon.org (run in Mid-December)
  8. Walt Disney World Marathon, rundisney.com (run first week of September)
  9. Twin Cities Marathon,  tcmevents.org (run in the first week on October)
  10. 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.

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Moriarty Physical Therapy is the premier physical therapist provider here in the Hudson Valley with centers located near you. To find out more about physical therapy or to book your first appointment with a physical therapist, contact Moriarty Physical Therapy at (845) 454-4137.

Schedule a FREE 15-minute Exploration Visit

Come visit one of our physical therapy clinics in New York or North Carolina and one of our Doctors of Physical Therapy will do a 15-minute consultation to see if physical therapy is right for you. In the consultation, we’ll help determine the source of pain and movement restrictions to see if you would benefit from physical therapy or might need the assistance of another healthcare professional. If so, we’ll make a referral and help speed up achieving your health goal.

You have nothing to lose; the screening is free! And if physical therapy could help you, we can perform the examination right then–even without a prescription–with Direct Access (covered by insurance).

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