Gym Exercises For Marathon Runners

If you want to add strength and power to your marathon running you need to add strength training to your regular running routine.  Strength training exercises focused running muscles can add speed and endurance to your running. One pro athlete who has benefited from adding gym work outs to his regular running is Mo Farah.

This is what Alberto Salazar said of Mo Farah immediately after Mo won 10,000 & 5000 gold at 2012 London Games;

When Mo came to me 18 months ago, he was a skinny distance runner with a great engine but no upper body. At the end of races, he would tire and his head would bob around and his arms would flail.

‘He was the weakest athlete I’d ever trained — in terms of core strength and being able to do push-ups, sit-ups and single-leg squats. He was a 90lb weakling.

‘The No 1 thing that has helped Mo is not the 110 miles a week he puts in on the road, but the seven hours a fortnight in the gym.’

Going to the gym for the runner is not about beefing up but about building strength. The following gym exercise will help you build strength without adding unnecessary muscle weight.

Gym Exercise to Build upper strength

Push Ups

press ups

If done properly push ups will add strength to your chest, shoulders, triceps, back, abs and even the legs. Make sure your body is parallel to the surface. Connect your breath with your movements to make it easier. Inhale as you bend your elbows out to the sides and lower your torso down, and exhale as you straighten your arms and lift your torso back to the starting position.

Sit ups

Doing sit-ups is a quick way to get stronger abdominal muscles. Start off with doing the number you are comfortable with lets say 5 and then  add the number when you get stronger. If you can’t do them by yourself, ask someone to hold your feet.

Gym Exercise to Build upper strength

Squats

 

Squats or squads are good for increase strength. full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quads, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. This is one exercise that will involve all the leg muscles used during running. To add more strength you can hold a weight on your shoulders.

Calf raise

Finally I come to calf raise. This exercise can be done at your door step or on stair case. Calf raises will strengthen all the muscles of the lower leg.

The beauty of these exercises fro marathon runners is you don’t have to go to a gym you can do them from home.

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