When incorporating strength training into your marathon training plan, it's important to focus on exercises that are specific to running and that target the muscles used while running. Aim to include two to three strength training sessions per week, focusing on exercises that target the glutes, quads, hamstrings, and core. Upper body exercises will be essential to a well rounded routine but prioritizing the intensity and focus of your workouts to the legs is advised.
It's also important to vary your strength training routine to prevent plateaus and to challenge your muscles in different ways. You can vary your routine by changing the number of reps, weight, or by incorporating different exercises.
In addition to strength training, be sure to include adequate rest and recovery time in your marathon training plan. This will help to prevent injury and ensure that you are well-rested and ready to tackle your next training session. For most people it is advised that you leave 2 full days of rest in between training the same muscle groups. If you use a full body workout routine then you only need to strength train 2-3 times per week!
In conclusion, strength training is a vital component of any marathon training program. By incorporating strength training into your routine, you can improve muscle strength, power, and endurance, reduce the risk of injury, and ultimately improve your marathon performance.
If you would like assistance in getting started in your strength training routine head to reformed-fitness.com to schedule a Free Introductory Workout. We look forward to the opportunity to serve you!