Running an ultra marathon is not just about putting one foot in front of the other for hours—it’s about endurance, mental toughness, and strength. But here’s the secret: strength training is just as important as logging miles when preparing for an ultra marathon. If you’re wondering why or how to incorporate it into your routine, pull up a chair and let’s chat.
Why Strength Training Matters for Ultra Runners
First things first—why bother with strength training when your goal is running long distances? Imagine this: your body is like a car. The engine might be running smoothly, but if the chassis isn’t strong enough, the car won’t hold up. Strength training is your way of reinforcing the “chassis” of your body, making it robust enough to handle the stress of hours (or even days) on the trail.
Strength training enhances muscle endurance, reduces injury risk, and improves running economy. That means you’ll run more efficiently and feel less fatigued over time. Plus, it’s your secret weapon against the grueling ascents and descents ultra marathons are known for.
How often should I include strength training in my ultra marathon prep?
Start with 2-3 sessions per week. Focus on quality over quantity, and allow your muscles to recover adequately.
Do I need heavy weights, or can I stick to bodyweight exercises?
Both are effective! If you’re new to strength training, bodyweight exercises are a great start. Gradually add weights to build more power.
Key Components of Ultra Marathon Strength Training
Let’s break this into manageable chunks so you can see exactly how to structure your sessions:
- Core Strength
Think of your core as the anchor for your entire body. A strong core improves balance, posture, and power. Exercises like planks, Russian twists, and mountain climbers are excellent. Even five minutes of targeted core work can make a difference.
- Leg Power
Your legs are doing the heavy lifting during a race, so strengthen those quads, hamstrings, and calves. Include squats, lunges, and deadlifts in your routine. Don’t forget single-leg exercises like Bulgarian split squats to improve balance and stability.
- Endurance Muscles
Endurance isn’t just about your cardio; it’s about building slow-twitch muscle fibers that keep you going. Lower-weight, high-rep exercises work wonders here. Think lightweight squats, step-ups, and resistance band work.
- Upper Body Strength
Yes, you need a strong upper body too! It helps maintain good posture and form during long runs. Push-ups, pull-ups, and dumbbell rows will do the trick.
Combining Running and Strength Training
The key is balance. On days when you have a long run scheduled, keep strength training light or skip it altogether. For short run days, you can combine the two. And don’t forget rest days—they’re just as critical for recovery and performance.
Will strength training make me bulk up and slow me down?
Not at all! Strength training for ultra runners is about building functional strength, not bulking up. Stick to moderate weights with higher reps to build endurance without extra mass.
Final Thoughts
Training for an ultra marathon is a journey—one that challenges you physically and mentally. Incorporating strength training isn’t just an optional add-on; it’s an essential part of your preparation. It helps you stay injury-free, conquer challenging terrains, and finish your race strong.
So, whether you’re gearing up for your first ultra marathon or your fifth, make strength training a regular part of your routine. Your future self, standing at that finish line, will thank you for it.
Ready to take the first step? Lace up those shoes, grab some weights, and let’s get to work! You’ve got this.