Don’t skip strength day: Why strength work matters in marathon training

Strength work isn’t about fixing injuries, it’s about preventing them, says TCS Sydney Marathon Head Coach Ben Lucas.

Most runners wait until something hurts before they start strength work. By then, it’s too late. Strength isn’t there to fix you, it’s there to keep you running.

If you’re in a 16-week block, this is the phase where mileage builds, long runs stretch out, and little cracks start to show. Hips drop, knees come in, calves tighten. It’s not dramatic, but it’s where injuries start if you ignore it.

Plan your strength training

You don’t need to reinvent anything here, just stay consistent with the basics. Twice a week, do a strength session that includes:

·       Split squats

·       Step-ups

·       Glute bridges

·       Calf raises (straight and bent knee)

·       Planks, dead bugs

Nothing fancy. Just simple moves done properly.

What happens if you skip strength day?

I always say: if you can hold your form in the back end of a long run, your strength work is doing its job. If everything falls apart at 28km, it’s usually not fitness. It’s strength.

The runners who skip this part? They’re usually the ones managing niggles by week 10–12. Yes, prehab is boring. But it works.

Want more expert training advice? Find the best running content to help your journey here.