Running Specific Marathon Strength Training Exercises
Bench Step Ups
Stand directly in front of a step bench that is 18 to 24 inches high. Place one foot (support foot) flat on the bench. With most of your weight on the heel of your support foot, forcefully push off with the support leg. A the same time drive your other knee up as in a running motion.
Slowly lower your driving leg back to the ground in the original starting position. Repeat for the desired number of repetitions.
Repeat this exercise using the other leg as the support leg. Breath throughout the exercise. Inhale on the downward portions and exhale on the upward portion. Keep your back in a vertical position. Do not allow the knee of the support leg to extend in front of the foot.
Do one set of 20 to 30 repetitions.
Stride Power Ups
Stand facing a bench or exercise box that is 18 to 24 inches high.
Contract your abdominal muscles to stabilize your trunk and spine.
Place one foot (lead leg) on the bench or box. The other foot (trailing leg) should remain flat on the ground. Now quickly switch foot positions by forcefully pushing off with your lead foot and driving the knee of your trailing leg up as in a powerful running stride. Land with your trailing foot on the bench. At the same time drop your lead foot into position on the ground. You should now be in the starting position, except with your foot positions reversed.
Keep quickly repeating this motion without stopping for about 30 seconds.
Concentrate on maintaining a quick turnover and timing your exercise so that you feet land on the bench and the ground simultaneously.
Do not allow the knee of your forward leg to extend in front of your foot.
Do not lock your knees at any time during this exercise.
One Leg Squats
Contract your abdominal muscles to stabilize your trunk and spine. Place one foot (rear foot) behind you on a bench that is 12 to 18 inches high. Your other foot (forward foot) should be flat on the floor and directly under you.
Bend your forward knee until it is at approximately a 90-degree angle. Do not let your knee extend in front of your foot. Slowly straighten your forward leg and return to the starting position. Repeat this exercise using the other leg as the lead leg.
Breath throughout the exercise. Inhale on the downward portions and exhale on the upward portion. Keep your back in a vertical position. Do not allow the knee of the forward leg to extend in front of the foot.
Do one set of 20 to 30 repetitions.
Resisted One Leg Squats
Perform this exercise using the same technique as standard one leg squats, except hold a hand weight in each hand.
Start with 10 pound hand weights and gradually increase the weight as your strength increases. Do one set of 20 repetitions.
Pull Throughs
Support your weight on your left leg. Raise your right knee up to waist level by flexing your leg at the hip. Your right knee should be flexed at about a 90 degree angle.
Straighten your right leg by extending your leg at the knee. Your leg should now be nearly straight as if your were jumping over a hurdle.
Forcefully pull your leg down and through ground contact. As your foot passes across the ground, flex your leg at the knee so that your heel raises up toward your buttocks and cycle the leg through to the starting position. This rotary motion should closely mimic the natural running motion. Do 50 repetitions with each leg.
Resisted Paw Backs
You can do this exercise using a low cable machine or with exercise tubing. Facing the resistance, support your weight on your left leg. Place your right foot through the low cable strap or tubing strap.
Pull your right foot back against the resistance and bring your heel up and then drive your right knee back through to the starting position. Your foot and leg should follow a natural running motion.
Do 20 repetitions with one leg, then repeat with the other leg.
Use a resistance level that takes you to exhaustion in about 20 repetitions.
Breath throughout the exercise
Do not lock your knees at any time during this exercise.
Resisted Knee Drive
You can do this exercise using a low cable machine or with exercise tubing.
Facing away from the resistance, support your weight on your left leg. Place your right foot through the low cable strap or tubing strap.
Drive your right knee forward against the resistance.
Slowly return your leg to the starting position.
Use a resistance level that takes you to exhaustion in about 20 repetitions.
Breath throughout the exercise
Do not lock your knees at any time during this exercise.
Lunges
Stand in an upright position. Contract your abdominal muscles to stabilize your trunk and spine. Take a long step forward with one leg. Keep the knee and foot of the forward leg aligned.
Slowly flex your forward knee until your thigh is parallel to the floor. At the same time lower the knee of your trailing leg toward the floor. Do not allow the knee of the forward leg to extend in front of the foot. The knee of the rear leg should stop approximately 2 inches above the floor. Keep your upper body in a vertical position.
Forcefully push off with the forward leg and bring it back into position with the trailing leg. You should now be back in the starting position.
Repeat this exercise using the other leg as the forward leg. Keep your back in a vertical position. Do not allow the knee of the forward leg to extend in front of the foot. Do not lock your knees at any time during this exercise.
Do one set of 20 to 30 repetitions.
Arm Swings
Stand in a relaxed upright position.
Hold a light hand weight in each hand.
Start with your arms at your side in a running position with your elbows flexed to about 90%. Keep your shoulders relaxed. Swing your arms forward and back in an exaggerated running motion. Keep going for about 30 seconds.
Use light hand weights. The weight should add some resistance but you should not be struggling to hold or curl the weight.
Core Stabilization
Lie face down on a mat or on a soft grassy area. Support your weight with your feet and forearms. Tuck your pelvis so that your hips are pressed forward and your body is straight. Hold this position for 20 to 30 seconds.
Now lift your left arm and hold it straight out so that it is above your head. Hold for 20 to 30 seconds. Return the left arm to the support position and lift your right arm above your head and hold for 20 to 30 seconds. Return the right arm to the support position and lift your left foot off of the mat and hold for 20 to 30 seconds. Return the left foot to the mat and lift the right foot and hold for 20 to 30 seconds.
Here comes the fun part. Lift your right arm and left foot at the same time. You should now be supporting your body with your left forearm and your right foot. Hold for 20 to 30 seconds. Now return the right arm and left foot to the mat and lift your left arm and right foot. Hold for 20 to 30 seconds.
