Strength and Conditioning for Ultra and Marathon Runners

Strength and Conditioning for Ultra and Marathon Runners

D.P.Ashton BSc, 2025

If you've signed up for a marathon or an ultra, then you are probably really into suffering. You have a training plan, your shoes that cost more than your rent, and a GPS watch that knows your body better than your doctor. You are logging miles, fuelling like a science experiment, and hoping your knees hold up. But have you considered the secret weapon that could keep you running stronger, longer, and injury-free? The weapon, specific strength, and conditioning.

Before you roll your eyes and say, but I’m a runner, not a bodybuilder. Strength and conditioning might be the most overlooked yet most essential part of your training. It’s the difference between running across the finish line feeling invincible versus crawling across it questioning your life choices.

Running is a repetitive, high-impact activity. Every time your foot hits the ground, your body absorbs forces up to five times your body weight (Novacheck, 1998). That’s a lot of stress on your joints, tendons, and muscles. If your body isn’t strong enough to handle that load, something is going to give, usually in the form of an injury.

Weak muscles lead to poor biomechanics, which leads to overuse injuries. Studies show that runners who incorporate strength training reduce their risk of injury by up to 50% (Lauersen et al., 2014). That means fewer stress fractures, fewer IT band issues, and fewer sad evenings icing your knees while contemplating retirement.

Stronger muscles mean better running economy, you use less energy to run at the same pace. Research has shown that runners who do strength training improve their running economy by 2-8% (Beattie et al., 2017). That may not sound like much, but over 26.2 miles or 100 miles, it adds up to serious time savings.

Fatigue changes your form, making you slower and more injury prone. Strength training improves neuromuscular efficiency, meaning your muscles fire more effectively even when tired. That means better posture, better stride, and fewer moments of existential dread at mile 90.

LEGS

Key exercises:

Squats - Strengthens quads, glutes, and hamstrings.

Lunges - Improves balance and single-leg strength.

Step-ups - Mimics the motion of running and builds power.

CORE

Key exercises:

Plank - Builds endurance for long runs

Russian Twists - Strengthens obliques for better rotational control

Dead Bugs - Improves coordination between upper and lower body

GLUTES

Key exercises:

Glute Bridges - Activates and strengthens your posterior chain

Clamshells - Prevents hip drop and stabilises your stride

Monster Walks - (with resistance bands) Improves hip stability

PLYOMETRICS

Key exercises:

Box Jumps - Increases power output

Bounding - Mimics running mechanics for better efficiency

Jump Squats - Enhances explosive strength

BASIC PLAN

2-3 sessions per week (30-45 minutes), after an easy run or on a non-running day.

Prioritise form not weight (your goal is efficiency, not max bench press) Keep it consistent (results come from regular training, not occasional guilt-driven sessions).

Running is hard enough as it is, why make it harder by neglecting strength and conditioning? If you want to run faster, longer, and with fewer injuries, strength training is your best friend. So next time you are about to skip the gym because miles matter more remember a strong runner is a better runner. A strong runner spends less time injured and more time doing what they love, racking up the miles and chasing that next finish line.

Now go lift something, or even better come along to our Strength & Conditioning for Runners class on Thursday evenings. Your legs will thank you at mile 80!

References

Beattie, K., Carson, B. P., Lyons, M., Rossiter, A., & Kenny, I. C. (2017).

The effect of strength training on performance in endurance athletes.

Sports Medicine, 47(5), 965-978.

Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The

effectiveness of exercise interventions to prevent sports injuries: a

systematic review and meta-analysis of randomised controlled trials.

British Journal of Sports Medicine, 48(11), 871-877.

Novacheck, T. F. (1998). The biomechanics of running. Gait & Posture,

7(1), 77-95.