Strength + Mobility Workouts for Marathon Training

YES! "What strength workouts should I be doing while training for my marathon" is one of the questions I get asked the most, and one of the main reasons I created this program. This program is also suitable for any other endurance event, not just marathons and half marathons. Start from the beginning or jump ahead to the week that corresponds with how far away you are from your event. This program also offers guidance on when you should do each workout by providing example weekly training schedules for each phase.

No. This program does not include running. Rather, it contains a series of strength and mobility workouts that are designed to enhance your running program by helping you maintain strength and mobility and reduce risk of injury as you train for your next PR.

The goals of this program are to help you increase or maintain strength and mobility, reduce risk of running injury, and optimize athletic performance on race day.

The benefits are numerous. Strength and mobility training can contribute to increased performance, injury prevention, and overall fitness, making it an important part of any well-rounded running program.

This program is broken up into five phases. There are 1-3 workouts programed per week, depending on which phase you are in. Example weekly training schedules for each phase are provided inside the program. If you are looking for a personalized training schedule, then please don't hesitate to contact me regarding online personal training options.

The workouts are designed for all levels. Beginners should go slow, use less weight, and focus on form. For optimal results, it is recommended that you develop a base of running combined with strength training before you begin this program, but that is not required. If you are looking for a program to help build a base, try one of the Pump + Run programs (available with a subscription to my app).

This program assumes that you have access to a full service gym with standard gym equipment. However, depending on your experience level and knowledge of movement variants, you should be able to do most of the workouts at home if you have access to some or all of the following equipment: * Bands (loop and long) * Dumbbells * Pilates ball * Barbell with weights * Bench, box, or chair (some form of sturdy, elevated structure) * Sliding discs If you need equipment, checkout my Amazon storefront. The link can be found on my website. https://www.runningfitnessdude.com/

This program is broken up into 5 phases based on how far away you are from your event. Each phase contains 1-3 workouts per week. Phase 1: 15-20 weeks out Phase 2: 10-14 weeks out Phase 3: 5-9 weeks out Phase 4: 2-4 weeks out Phase 5: Race week The overall workout volume gets strategically lighter as your event approaches in an effort to promote recovery from the cumulative demands of training and help you achieve peak performance on race day.

Reducing the overall volume and intensity of gym workouts as your event approaches is an athletic optimization strategy. Here are some of the reasons why it is a good strategy: 1. Recovery. As you approach race day, your body needs more time to recover from increased running miles as well as the cumulated stress of weeks/months of training. By reducing the intensity and volume of your strength workouts, you give your body an opportunity to repair itself. You want to get to the starting line with fresh legs, not tired ones. 2. Injury prevention. Marathon training places significant stress on your muscles, tendons, and joints. By tapering gym workouts, you may decrease the risk of overuse injuries that could sideline you from the race. One of the primary goals of strength training during a marathon cycle should be to mitigate risk of injury (not contribute to it). However, your strength training may actually increase your risk of injury if continue to strength train at the same high volume and intensity while simultaneously increasing the stress put on your body through running. 3. Performance optimization: Tapering has been shown to improve performance in endurance events like marathons. By reducing training volume, you give yourself a chance to recover and adopt to the demands of training. This can lead to a better race-day performance and a higher likelihood of achieving your goals. Of course, reducing volume by itself is not enough. You also need to be strategic in the types of movements you are doing. This program will help you optimize performance on race day by showing you 1) the right things to be doing 2) at the right times.

We will be using many of the same movements throughout the program. That being said, the workouts change from phase to phase, and the workouts within each phase are similar but not identical. There is some variety mixed into to keep the workouts interesting from week to week.

Each workout includes suggested warmup movements designed to help prime your body for high performance activity.

Yes. Modifications are included within each workout for some of the more challenging movements and/or those that may require more equipment. There is also an additional modification and tips section inside the program that you can refer to any time.

The workouts in this program focus primarily on the lower body and core. You will work some upper body muscles in the process, but there are no upper body specific workouts in this program. Note: You can access a library of on-demand upper body workouts by subscribing to my app.

The length of each workout varies depending on several factors, including how deep you are into your training cycle. Generally though, the workouts are between 20 minutes and 1 hour.

No. This program is run thru my app, which means you can easily access the workouts from anywhere on your phone. Once you purchase the program and download my app, you will have access to the program inside the app. The app includes detailed instructions, form cues, video descriptions, and easy to access modifications for some of the more complex movements.

1) Purchase the program 2) Download my app (if you haven’t already) 3) Once inside my app, you will have access to this program 4) Start from the beginning, or jump ahead to the week that corresponds with how far away you are from your event

No. A subscription is separate. This program is only available on a one-time purchase basis and is not included with a subscription to my app.

No! Everything you need is contained in this program. Of course, you may ALSO subscribe to my app if you want to, but a subscription is not required. By subscribing, you will be granted access to additional programs and workouts, plus you can direct message me inside the app whenever you have questions (I can’t answer every question, but I will always do my best to steer you in the right direction, and usually respond within 24 hours). If you do not have a subscription, then you will only have access to this program inside the app.

First, celebrate your achievements! Second, consider taking a short break from training to give your body some time to recover. Third, start strength training again! Options: 1) Restart this program from the beginning 2) Subscribe to my app and try one of the programs available for app subscribers, including Pump + Run 3.0, or follow along with the Weekly Workouts posted inside the app. You could also try creating your own routine utilizing the large library of on demand workouts that are accessible with an app subscription. 3) Need extra attention? Sign up for personal training with me. Learn more about online personal training on my website. https://www.runningfitnessdude.com/