What entry-level strength training looks like for marathon runners
- Ben Lucas
- 4 days ago
- 2 min read
Think you don’t have time for strength training? TCS Sydney Marathon Head Coach Ben Lucas reckons you do.
Author: Ben Lucas, TCS Sydney Marathon Head Coach
Editor: Lucy E Cousins
When I mention strength and conditioning to runners, their reaction is almost always the same: “Ben, I just don’t have time for the gym!”
The thing is, though, you don’t need one.
Entry-level strength for runners is simple, and it’s one of the biggest reasons people stay injury-free as training builds. Here’s what you need to know.
Strength and conditioning exercises for runners
When I train runners for strength, I ask them to start with these everyday moves:
Squats: These build lower-body strength to improve your power, stability and running efficiency. A squat also teaches your body how to absorb load properly.
Split squats: This variation develops single-leg strength and balance to correct imbalances and improve stride control. This matters, because running is just hopping from one leg to the other, thousands of times.
Lunges: These strengthen hips, glutes and quads while improving coordination and running-specific movement patterns.
Basic core work: This supports posture and stability so you can maintain good form as fatigue sets in!
This isn’t about heavy lifting. It’s about giving your body enough resilience so it can handle the kilometres.
How often should you do strength training?
When it comes to strength and conditioning, two short sessions a week is all you need to incorporate. And they just need to be 10 or 15 minutes long – we’re not talking about a lot of time. But it will make a difference – and fast!
These kinds of exercises can be done in your living room, hotel room, office floor – wherever you have enough space. I’ve coached runners who do their strength while dinners in the oven or while the kids are getting ready for bed. However you can make it work!
Why strength and conditioning is so important
Put simply, the runners who skip strength usually don’t regret it early. They regret it when fatigue creeps in and niggles start to appear. I’ve watched this play out year after year with TCS Sydney Marathon runners. The ones who keep it basic and consistent move better, recover quicker, and enjoy training more. Sound good?
I like to say - you don’t need to be strong to start, you get strong by starting! And strong runners last.
Want more expert training advice? Find the best running content to build your foundation here.
