Now that you know that long-distance runners need to prioritise strength training , the question is just how much strength training do you need ?

Let ’ s do a quick experiment : With stopwatch in hand , stand with your back against a wall , feet shoulder-width apart , and then slowly slide down the wall into a seated position , keeping your knees bent at a 90-degree angle , and using the wall pressed to your back to keep you upright . Now lift and hold your right foot just above the ground and start the stopwatch – hold for as long as possible and make a note of the time . After a short rest , repeat the process with the left leg .

If you were able to hold one of your legs up longer , it indicates a muscles imbalance between your left and right side . Ideally , you want your muscles balanced , so that you ’ re working both sides equally , without one side overcompensating for the weaker side , which often results in an injury or strain on the stronger side , because it ’ s doing the bulk of the work . More importantly , look at the number of seconds that you could hold this position , and compare your times with the table below .

Good Average

Below Average Poor

75-100 50-74 25-49 < 25

Most non-elite endurance athletes will find themselves somewhere between Poor and Below Average , which is strange when you consider that this test lasts just two minutes , while a marathon lasts anything from three hours and up !

TARGETING THE MUSCLES

Training for a marathon or ultra is basically conditioning the body to perform a single movement over and over , but using the same muscles in the same way increases the risk of overuse injuries . To avoid strain , it ’ s crucial that you strengthen these muscles , and in running , the most important are the calves , hamstrings , glutes , quads and hip flexors . When these muscles are weak , they cannot perform their task efficiently in moving the body forward , which results in smaller , less-trained muscles doing more work than they ’ re designed to do . That ’ s when niggles turn into full-blown injuries .

Athletes will often start a race with good form and posture , but by the end may find themselves bent over at the hips , leaning toward one side , or struggling to lift their legs . These are all indications that their muscles are not trained to go the distance . And as your form breaks down , so your speed decreases and you find that certain muscles go into spasm , because they ’ re being overworked . The solution is strength training , which enables us to maintain good form for longer .

45-60 35-44 20-34 < 20

Most athletes would love to have a ripped , washboard six-pack stomach , because it looks great , but it ’ s more important to strengthen your core , as it provides many benefits when running .

As a runner , having a stronger core – chest , back , abs and obliques – is much more than just about looking good . For starters , it improves your running posture , balance and speed , and sets a solid foundation for the rest of the body . The main benefit , however , is the improvement in stabilisation provided by your torso , as these core muscles reduce ‘ speed wobble ’ when you start swinging your arms and legs . The core also allows the pelvis , hips and lower back to work together smoothly , using less energy .

Core strength is especially important for long distance runners , because towards the end of a long run , your form can begin to deteriorate as you tire . This will not only slow you down , but can also lead to injury . The good news is that building core strength can be done with simple body-weight moves , and every runner should do a few sets of these before a run , or in your weekly training programme .

1 . PLANKS : These will strengthen your abs , muscles along the spine , chest , shoulders , quads and hamstrings . Simple to do : Raise your straight off the floor by putting your weight on your forearms ( arms bent at 90 degrees ) and feet , and hold .

2 HOLLOW ROCKS : Lie on your back , arms and legs fully extended , then lift your arms and legs off the ground and curve your back so that your whole body makes a bow shape . Then begin rocking back and forth . You may struggle to rock at first , due to the ‘ flat spot ’ at your lower back , but if you engage your lower abs to round out the lumbar arch ( that flat spot ), you should get it .

3 . SUPERMAN : This is effectively the opposite of the Hollow Rock and engages the back muscles . Lie face-down on the floor , arms and legs fully extended , then engage the muscles in your core and back to lift your arms , legs and head off the floor , and hold . As you get stronger , so you ’ ll be able to lift higher and hold for longer .

4 . WINDSHIELD WIPERS : This exercise targets the obliques , an extremely important muscle group for running stability . Lie on your back and extend your legs upwards , making an L-shape with your body . Then , keeping your back on the floor , lower your legs to the right , back up to the middle , then down to the left , like a windshield wiper motion .