I know most of us goto gym, just run for 30 minutes, burn some calories and come back. Though this is not 100% recommended it may be ok and might not give any adverse effect or issues with your knee, ankle etc, if you are running for 30 or 45 minutes. But being a Marathon runner is totally different.
You just cannot follow the same style. You can, but you might end up with a knee, ankle, hip etc pain/injury. Like how the warmup/cool down, proper shoes etc critical, it is VERY VERY critical that you do strengthening exercises along with your runs atleast 2 or 3 times a week. To run longer distance obviously you need stamina and also strong legs, core etc.
Just came across this video for strengthening the core which helps improve the posture, efficiency and overall performance. Also note that they recommend doing this after the run or on non-workout days.
Please note that to do most of these exercises you DO NOT need to goto gym. You can just do it in your cube or at home watching TV
Please find below few strengthening videos. If you find even better strengthening exercises please share in this group so everyone can get benefited.
Leg Strengthening Exercises:
As a marathon runner your running workouts have to be well structured, but so do your strength training workouts. As an athlete you must always strive to enhance your body’s performance in every way possible irregardless of the type of sport you are preparing for. In other words, even though you are a distance runner this doesn’t mean that you shouldn’t work on building your strength as much as possible. Strength, speed, and power are all still important traits to have even for marathon runners.
As a strength and conditioning professional I can tell you that if you are looking to be a dominant force within your sport you must advance your level of fitness. You see the key to fitness goes beyond just being able to perform a single task well, but rather being able to perform that physical task well over and over again. This is the key to being truly fit. Your marathon running training program should be no different. As you organize your strength training workouts for your running program you need to make sure to include lifts and exercises that incorporate whole body movements.
When you engage in whole body movements or multi-joint lifts such as Olympic cleans, kettlebell swings, and plyometrics you inject your body’s bloodstream with a ton of growth hormone causing you to rapidly build a high level of fitness and strength. By doing this you prepare your body better for the physical run that lies ahead. This is why the strength program is such a vital element within the scope of your running training program. By strengthening your body for both muscular power and muscular endurance you are less likely to cramp, sustain muscle fatigue, or most importantly an injury. By incorporating a well structured strength and conditioning program you enhance your marathon running performance in every way. You will be able to run faster, longer, and with a better recovery time. Strength training equals distance my friend!
If you haven’t taken the time to incorporate more of the strength element into your current marathon running program then you are only hurting yourself. Take the time to learn more about the secrets to strength by accessing my articles on kettlebell and other means of training for free. Remember that most anyone can train hard, but only champions train smart my friend!
