If you’re gearing up for a race like the Banff Half Marathon or a Sinister 7, you’re probably spending a lot of time pounding the pavement, checking off miles, and refining your pace. But here’s something many runners overlook—strength training. And it isn’t optional. It’s essential.
At Black Bar Fitness, a few of our crew is training for a long run or race this year, And guess what they’re doing alongside their running program?
Lifting.
Not to max out. Not to PR every lift. But to stay strong, durable, and ready for race day.
Why Strength Training Matters for Runners
When you run, you’re putting your body through repetitive movement patterns. That repetition—especially over long distances—can lead to muscular imbalances, overuse injuries, and plateaus in performance.
Strength training helps with all of that.
- Injury prevention: Stronger muscles, tendons, and joints = less stress on your knees, hips, and ankles.
- Improved efficiency: A stronger core and lower body helps maintain posture and running mechanics, especially during those final miles.
- More power: You need glutes, hamstrings, and calves that can produce force with each stride.
How to Strength Train While Training for a Half Marathon
You don’t need to spend hours in the gym, and you definitely don’t need to be sore every time you run. In fact, the right strength plan complements your running—not competes with it.
Here’s a weekly strength structure we recommend:
1-2 Strength Sessions a Week
Focus on compound movements like squats, deadlifts, rows, and presses. You’re training full-body strength that supports your running form and reduces risk of injury.
Low to Moderate Volume
You’re already getting plenty of cardio. Strength days should be about quality movement.
Keep sets and reps moderate:
- 3 sets of 5-8 reps for your major lifts
- Accessory movements like lunges, hamstring curls, and core work to finish
Prioritize Your Recovery
Your legs may feel a little heavier on strength days. That’s normal. But schedule your strength days on your easy run or rest days—not your long runs or speed work days.
Strength Workouts We Recommend for Runners
Here’s a quick snapshot of a runner-friendly session:
Deadlift – 3×6
Plank with Reach – 3×30 sec/side
Dumbbell Split Squat – 3×8/leg
Resistance Band Row – 3×10
Glute Bridge March – 2×15
Side Plank – 2×30 sec/side
Simple, effective, and aligned with your goals.
Final Thoughts: Stay Strong for What’s to Come
Running a half or full marathon is a major life achievement. Checking that box requires preparation, consistency, and yes—strength.
You don’t have to max out.
You just have to stay strong.
And that’s exactly what we help you do at Black Bar Fitness.
Want to learn more about our programs here at Black Bar Fitness? Book a No Sweat Intro to chat with a coach today.
