Why Every Dublin Marathoner Should Embrace Strength Training

“Yes, you actually have to do more than just run.”

Welcome back, brave 26. 2 mile warriors! You’ve survived the niggles, foam-rolled your way through hell and back, and you’re on track to conquer the Dublin Marathon. But before you grab those runners for yet another very long jog we need to talk about something crucial. Something that, admittedly, runners have a cognitive dissonance for: strength training.

I know what you’re thinking. “I signed up to run a very long race (in a moment of madness), not to lift weights. That’s what people do when they don’t have a marathon looming!” But just hear me out, just like foam rolling, strength training is one of those things you’d all rather give a miss but absolutely shouldn’t. It’s your stealth weapon for staying injury-free, improving your form, and ensuring you’re still standing strong at mile 26.2.

Why Strength Training Isn’t Just for Gym Bros

Strength training for runners is often seen as an unnecessary pain in the arse, like doing homework over the summer holidays. But it’s not just for those people in the gym who spend more time flexing in the mirror than actually lifting anything (we all know at least one). Yes it’s for you, the marathon runner, who wants to cross that finish line without feeling like every joint in your body is on the picket line.

The best part? You don’t need to become Arnold Schwarzenegger. In fact, a simple routine focusing on your legs, core, and glutes is all it takes. These are the muscle groups that stabilise your body when you run, and keeping them strong will help you maintain good form and reduce your risk of injury.

Think of strength training as the solid foundation beneath your marathon palace. You wouldn’t build a house on jelly, so don’t expect your body to carry you 26.2 miles without some structural reinforcement.

Simple Strength Routines for Runners

Now, before you break into a sweat about having to lift things, let’s get one thing straight: you don’t need a boujee gym membership or a personal trainer. You just need your body, a bit of floor space, and maybe a resistance band if you’re feeling adventurous. (And no, you don’t need to Google “what is a resistance band?” I’ll save you the trouble, it’s a stretchy piece of material that’ll give your muscles a good talking to).

Here’s a simple routine you can fit in twice a week, no excuses, now!

• Squats: These are your bread and butter. They strengthen your quads, hamstrings, and glutes, which do most of the heavy lifting during a run. Try doing 3 sets of 15.
• Lunges: Another classic. These target your legs and also help improve balance and stability. Go for 3 sets of 10 on each leg.
• Glute Bridges: This one’s all about the glutes and lower back. Lie on your back, lift your hips, and hold for a couple of seconds before lowering down. 3 sets of 15 will have your glutes firing in no time.
• Planks: Ah, the plank, everyone’s favourite! Loved by fitness trainers, despised by just about everyone else. But it’s great for your core, and a strong core means better running form. Aim for 3 sets of 30 seconds, and try not to cry.

That’s it. Simple, effective, and over before you’ve even had time to curse me on a voodoo doll for suggesting it.

Core Exercises: The Key to Better Running Form

Speaking of planks, let’s take a moment to appreciate how important your core is for running. A strong core isn’t just about looking good in a crop top (though, hey, if that’s your thing, more power to you). It’s about stabilising your torso so that your legs can focus on what they do best: running.

Without a strong core, your form will start to fall apart as fatigue sets in. You’ll lean too far forward or side to side, and that’s when injuries happen. So, here are a couple of additional core exercises to throw into the mix:

• Russian Twists: Sit on the ground, lean back slightly, and twist your torso from side to side. You can hold a weight (or a heavy book, or a pint glass if you're really short on equipment). 3 sets of 20 twists will do the trick.
• Bicycle Crunches: Lie on your back, bring your knees up, and alternate bringing each elbow to the opposite knee. It’s like cycling, but without the benefit of actually going anywhere. 3 sets of 20 will have your abs burning like they’ve just been to confession.

These exercises take barely 10 minutes and will give you the core strength needed to avoid that “I’m melting!” posture when you hit mile 20.

It’s Not Too Late to Start

“But wait,” I hear you say. “I’m already well into my training! Isn’t it too late to start strength training now?” Eh.. NO! It’s never too late to start strengthening your body. In fact, gently introducing strength training into your routine now could be the key to avoiding injury in these crucial final weeks leading up to the marathon.

And again the keyword is gently, this isn’t the time to start deadlifting twice your body weight or attempting anything that requires flipping giant tyres. Stick with the basics, and remember that the goal is to supplement your running, not to replace it. Two short sessions a week are all you need.

Think of it like discovering a brilliant TV series when there’s only one season left. Sure, you’ve missed a lot, but you can still jump in now and enjoy the best bits (unless that was Game of Thrones because we all know how that went).

The Benefits You’ll Feel on Race Day

Here’s the good news: the benefits of strength training aren’t some far off reward like saving for retirement. You’ll start to notice improvements in your running form, endurance, and even speed within a small few weeks. Your stride will feel more powerful, your posture more upright, and those hills that once made you weep? Suddenly, they won’t seem so bad.

On race day, when your legs are begging you to stop and your mind is in that dark place where every mile feels like two, your strength training will come to the rescue. Your core will keep you upright, your glutes will power you forward, and your legs will be less likely to collapse into a sad heap on the side of the road.

Plus, let’s be real: crossing the finish line feeling strong rather than hobbling over it in agony like Jack Sparrow? That’s a win in anyone’s book.

Conclusion

So, there you have it. Strength training isn’t just for gym dweller, it’s for you, the marathon runner who wants to stay injury-free and run faster. It’s not too late to start, and you don’t need much to get going. A few simple exercises, a couple of times a week, and you’ll be ready to tackle those 26.2 miles like a pro.

Remember, you don’t have to like strength training, but you do have to respect it. And once it helps you motor through the Dublin Marathon, maybe, and I know this sounds a bit mad, you’ll start to appreciate it. Or at least stop cursing it.

And when you cross that finish line, strong and smiling, you can raise your pint of Guinness in celebration of your new steel legs. Sláinte!