Preparing for London? Explore our London Marathon running and strength training guide, with examples for your total available training days.

Strength work should support the running plan. It does not need to copy running fatigue or include every exercise that might help a runner.

Choose a small strength menu

Build around a squat or split-stance pattern, a hinge, calf work, pulling, pushing and trunk control. The exact exercises depend on experience and available range.

  • One main lower-body pattern
  • One hip-dominant pattern
  • Calf work through suitable ranges
  • Upper-body push and pull
  • Trunk control or carrying

Place sessions around key runs

Avoid repeatedly putting the hardest lower-body lift immediately before the run that matters most. Some runners combine strength with a harder run day to protect easier days; others separate them. The right setup depends on the week.

Progress without chasing soreness

Track load, repetitions and control. Muscle soreness is not the target, especially when it changes running mechanics or causes key sessions to be missed.

Adjust across the training cycle

Strength volume may be higher away from an event and lower when running load peaks. Keep enough exposure to maintain skill and capacity instead of removing all strength work abruptly.

When race day is close

For the final few days before an event, use our Regent’s Park 10K race-week decision guide. It separates last-minute training choices from entry and arrival arrangements.

Evidence and limits

A 2024 systematic review by Llanos-Lagos and colleagues examined how strength-training methods affect running economy. It supports including suitable strength work alongside running, but does not validate this exact exercise menu or promise a faster race. Exercise selection, loading and timing still need to fit the runner’s experience and running week.