It's early September in Toronto. If you're running the Toronto Waterfront Marathon in October, your long runs are getting long, your legs are tired, and someone at the run club has told you that lifting will make you slow. They're wrong. Here's how strength training for marathoners works, and how to fit it in these last weeks.
What the research says about strength and running
A 2022 systematic review and meta-analysis in Sports Medicine - Open looked at heavy resistance training versus plyometric training for long-distance runners. The authors concluded that heavy resistance training, especially with near-maximal loads, may be more effective than plyometrics for improving running economy and time trial performance. Running economy is how much energy you burn at a given pace.
Two honest caveats. The effect sizes were small, even for heavy lifting. And programs of around 10 weeks or longer seemed to give bigger economy gains than shorter ones.
So no, lifting won't turn you into a bodybuilder. It might make each kilometre a little cheaper, and it can help your body handle the pounding. You can read the full paper in Sports Medicine - Open.
When to start if the race is soon
If your marathon is in October, you probably have about six weeks left. That's not 10, and that's fine. The goal now isn't a big boost. It's staying healthy through peak mileage and arriving at the start line fresh.
If you haven't lifted, don't start a brutal program now. Start light, learn the movements, and aim for a build you can keep going after race day. The real payoff comes over months, not weeks.
Strength training for marathoners: a two-day plan
Two short sessions a week is plenty. Keep each to 30 to 40 minutes. Do them on easy run days, and never the day before your long run.
Session A: legs and hips
- Split squat or step-up, 3 sets of 6 to 8 per side
- Romanian deadlift, 3 sets of 6 to 8
- Calf raise (straight and bent knee), 2 sets of 10 to 12
- Side plank, 2 sets of 30 seconds per side
Session B: single-leg and trunk
- Hip thrust or glute bridge, 3 sets of 6 to 8
- Rear-foot-elevated split squat, 2 sets of 8 per side
- Single-arm row, 3 sets of 8
- Suitcase carry, 3 walks of 30 metres per side
Use weights heavy enough that the last rep or two is tough with good form, usually in the 5 to 8 rep range. Leave one or two reps in the tank. You're building strength, not chasing soreness.
How to taper your lifting
A marathon taper isn't just about running less. Your strength work should follow.
- Two to three weeks out: Cut the number of sets by about a third. Keep the weights challenging.
- The final week: One short session with a few heavy sets, no new exercises, nothing that leaves you sore. Or skip it entirely if you're nervous.
- Race week: No new movements. Soreness is the enemy.
The rule for the last month is simple: keep what you know, drop what's new.
What about the legs? Won't they be too tired?
This is the most common worry. Soreness from lifting can hang around if you're doing something unfamiliar or too much of it. The fix is to keep sets modest and movements familiar, and schedule lifting after an easy run or on a day off, away from your hard running days.
If your legs are always tired, check the basics first: sleep, food and total weekly load. Lifting is rarely the real culprit when the rest of your plan is chaos.
Pre-race fuel, recovery and the rest
You can't out-lift bad sleep or poor food. Aim for steady meals with plenty of carbs and protein in the last month, and drink regularly. Recovery matters as much as mileage right now, so make it a priority in your training week. The Canadian 24-Hour Movement Guidelines recommend 7 to 9 hours of sleep for adults, and marathon block or not, that's a good target.
Get your long runs sorted
Toronto is a fine place to train for a marathon. The waterfront trail, the Humber, and High Park all give you mileage options. Check the official race website for the course, the start-line details and the latest race information.
Strength with a coach
You can do all of this alone, but a coach helps. They'll teach you the lifts, adjust the weights, and notice when your knee dives in on the split squat. Our small group personal training classes cap at 8, and Gold Standard (Strength & Conditioning) is a good fit for runners. If you'd like a program built around your race calendar, personal training is the direct route. Our small group training page explains how classes work.
Quick answers
Should marathon runners lift weights?
Yes, for most. A 2022 meta-analysis suggested heavy resistance training may improve running economy and time-trial performance in long-distance runners, though the effect was small.
How often should marathoners strength train?
Two short sessions a week is a solid target. Don't lift legs hard the day before a long run.
Should I stop lifting before a marathon?
You don't need to stop completely. Reduce volume over the last two to three weeks, keep a little heavy work, and avoid new exercises in race week.
What exercises are best for runners?
Split squats, step-ups, Romanian deadlifts, hip thrusts, calf raises and carries cover the basics.
Run stronger this fall
Coached strength that supports your miles, not fights them.