When taking on your first Marathon, it can be tempting to base your preparation and training solely around a standard running routine, but did you know there are a number of exercises you can incorporate into your training regime that can work wonders on your ability to go the distance, and the speed at which you do it. So whether it’s the London Marathon, The New York Marathon, or any other one for that matter, combining the below with your usual regime will have you hitting times you previously thought unthinkable. Good luck!
Single Leg Squats
Single leg squats, also known as pistol squats, are the ideal exercise for those looking to improve both their stability and the resiliency in their legs, working all of the same primary muscle groups as running. It’s not the easiest exercise to master, but well worth incorporating into your regime if you can get the technique right! What’s more, like all of the exercises on this list, you can do them in the great outdoors.
You’ll all be familiar with the plank, but did you know how much of starring role they play when it comes to working on your running technique? Poor form can have a big impact on your ability to use energy efficiently, something which is hugely important when running over long distances. Not only this but you’ll also open yourself up to a number of potential injuries. Planking is one of the best ways to build up that core strength, ensuring a good posture right to the very end of the race.
There’s a chance you’ve already included hill running in your Marathon training regime, but if not, what are you waiting for! Tackling those inclines can be a great way of building up the strength and the power in your legs, also allowing you to adjust to the extra pressure on your shinbones, keeping those crippling shin splints at bay.
When it comes to plyometric exercises, there are few as effective as the old box jump. They’re one of the best options when it comes to building up explosive muscular strength in the hamstrings, glutes and quads, something that will come in very handy during the final miles of the Marathon. Thank us later…
Our glutes play a big part in our ability to run effectively and efficiently, and by failing to properly train this particular part of our body we open ourselves up to a variety of running-related injuries. The issue is, our glutes aren’t quite as active as other running muscles during routine activities, meaning you’re going to want to show them a little extra love in the workout department – and this exercise will do just the trick.
So, these are just a few to get you going, but by adding them into your workout plan you’ll ensure that you’re the best you can be. And, as always, stay fit and healthy!