Strengthen your body, support your running Helping you run faster and stronger

Training in the gym on treadmillsAs one of our marathon runners, you're probably starting to wonder if there is anything other than running that you can do to help prepare your body for race day.

Of course, running long distances is essential to any marathon runner, whether you're a beginner or advanced runner.

But there are some other essential strength-training exercises you can do in the gym to support your training.


Essential fitness for marathon runners

Running places a huge amount of stress on your entire body. If your muscles can’t cope with the extra demand on them, then the body relies on joints and tissues to help support the strain - that invariably leads to injuries.

RG Active, suggest that its best to strength train on at least 2 of your non-running days and particularly not the day before or after a long run, as this will lead to fatigue.

5 of the best gym exercises for you

Dumbbells illustration

    • squat: quads and glutes
      (3 sets of 12 repetitions, 60 second rest in-between)
    • leg extensions: hamstrings
      (3 sets of 12 repetitions, 60 second rest in-between)
    • push press: whole body exercise
      (3 sets of 12 repetitions, 60 second rest in-between)
    • seated row: back, core and arms
      (3 sets of 12 repetitions, 60 second rest in-between)
    • plank: core
      (3 x hold for 45 seconds, rest 60 seconds in-between)

If these exercises are new to you then be sure to get instruction from one of the trainers at your gym. And master the movements before you add any more weight. Proper technique gets proper results every time.

Helping you on your journey

More articles

Read our other training articles to help you get prepared in the lead up to race day.

Learn more

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