Strength Training Secrets Every Marathoner Needs to Know

If you’re looking to crush your next marathon, who better to turn to than Dr. Duane Scotti - renowned running physical therapist (DPT, PhD, OCS), run coach, and host of the Healthy Runner Podcast.

With over 20 years leading the rehab and running community, Duane (above) is trusted for his practical expertise and ability to turn research into actionable advice that gets results.

Through his coaching programs, podcast and weekly content, Duane has helped thousands of runners break through injury cycles, build stronger bodies, and run faster for life. In this exclusive two-part series, he breaks down why skipping strength work is a serious mistake for marathoners - whether you’re a first-timer or aiming for a new PR.

1. Strength train to prevent breakdown and injury
The single MOST important goal during marathon training is to prevent breakdown.

7 out of 10 marathon runners reading this right now will get injured training for their race.  Not to be pessimistic, but that is a research-based fact.  However, there is hope because we just need to be smart about marathon training and balance your running with specific strength training.

Strength training during marathon training is going to prevent ITB syndrome, runner’s knee, shin splints, plantar fasciitis and Achilles tendonitis so you can maintain consistency, complete the training and avoid time away through injury. 

How do we do this? The key to strength training for INJURY PREVENTION is learning how to activate and improve stability of your hip, knee, and ankle joints.

Lucky for you, I’ve compiled THE top 7 exercises that will accomplish this goal.  This is a hidden gem and is this short 23 minute workout (click here) that all marathon runners should have in their back pocket.  

• If you are intimidated by strength training or never did strength training before, this is your starting point. 
• If you have done strength training before but continue to get niggles, aches, and pains during marathon training, this workout is for you.
• If you feel like your current strength training may not be balanced with the mileage increase during strength training, this routine is for you.

By incorporating strength training 2 x week during marathon training, you will build a strong base so you can reap the results in your marathon race.

2. Strength train to improve performance

Do you want to get a faster marathon time?  If so, strength training has been shown to improve performance in runners. There are two specific types of exercises you need to add into your strength training that you probably are not doing with your traditional strength workouts.

Strength train for POWER, which can be accomplished with specific strength exercises that are more explosive in nature.

Some examples can include Romanian deadlifts, Olympic style lifts, kettlebell swings, ball tosses into a wall.

Training for POWER can also be accomplished by adding jump training or plyometrics into your strength training during marathon training.

Plyometrics will strengthen your muscles and tendons to increase their elasticity and the ability to rebound off the ground (this will not only prevent frequent tendon injuries like Achilles tendonitis, posterior tibial tendonitis, or proximal hamstring tendinopathy) but will improve performance.

Research on plyometric training - compared to other specific exercises - shows that runners who add this into their program become more economical as a runner vs those runners who only do weight-lifting. 

Adding plyometrics will help marathon runners maintain pace later in a race because of the greater recruitment of Type II muscle fibres, as a result of this specific strength training.

A word of caution for those who have never done plyometrics before: Do not add these when recovering from a long run. Start with some foundational strength training first before you incorporate these exercises into your marathon strength training routine.

Incorporating these two game-changing strength training strategies will not only help boost your performance but help you stay injury free and feel strong and confident walking to the start line! (Part 2 will be coming out next month).

Let’s make your next marathon your strongest one yet,

Yours in health,

Duane Scotti 

Healthy Runner Podcast

Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years.  He is truly living his passion educating the running community that they don’t need to stop running to get over a running injury.  After 19 years teaching in higher education, Duane decided to step away as a Clinical Associate Professor of Physical Therapy to pursue his passion educating the running community.  Through his signature 1:1 coaching program, Healthy Runner Academy membership, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury free running.  Through strength and run specific training you can build your body to have a strong mind, strong body, and just keep running!  Learn more about how Duane became a healthy runner here!