Why Strength Training Is Essential for Injury Protection in the London Marathon
Training for the London Marathon is a huge physical undertaking. Over 26.2 miles, your body absorbs thousands of repetitive loading cycles. Every step places forces of two to three times bodyweight through your feet, ankles, knees and hips. Multiply that by 35,000–45,000 steps and it’s easy to see why injury rates in marathon training are high.
The common misconception? That more running is always the answer.
In reality, strength training is one of the most effective tools we have for injury protection in marathon runners. At our clinic in SW18, we regularly see runners who could have avoided weeks off training with a smarter strength foundation.
Here’s why it matters — and what to focus on.
The Marathon Is a Muscular Endurance Event
Marathon training is not just cardiovascular — it is muscular endurance under fatigue.
As fatigue builds:
Stride length shortens
Cadence drops
Hip control reduces
Ground contact time increases
This alters load distribution through the lower limb. When tissues fatigue, joints absorb more force. That’s when problems start.
Common marathon injuries include:
Achilles tendinopathy
Plantar fascia irritation
Patellofemoral knee pain
IT band pain
Bone stress injuries
In many cases, the root cause is not “tightness” — it’s insufficient strength and tissue capacity for the demands placed upon them.
Strength Improves Tissue Capacity
Every tendon, muscle and bone has a load tolerance threshold. Training increases that threshold.
When you perform progressive strength training:
Tendons become stiffer and more resilient
Muscles generate force more efficiently
Bones respond to loading by strengthening
Neuromuscular control improves
This creates what we call load capacity — the ability to tolerate marathon training without breaking down.
Without this, your running volume can outpace your body’s ability to adapt.
The Calf Complex: The Unsung Hero
The calf complex (gastrocnemius and soleus) is one of the most overloaded structures in marathon running.
The soleus, in particular, works tirelessly to control forward momentum and absorb force during stance phase. As fatigue builds late in the race, reduced calf capacity often leads to:
Achilles overload
Plantar fascia strain
Shin pain
Specific strength work should include:
Straight-leg calf raises (gastrocnemius bias)
Bent-knee calf raises (soleus bias)
Heavy, slow resistance work
High-repetition endurance sets
Many runners underestimate how strong their calves need to be for 26.2 miles.
Hip Strength Protects the Knee (your knee IS your hip!!!)
Poor hip strength and control can increase load through the knee and IT band.
When the gluteal muscles fatigue:
The knee drifts inward
Femoral rotation increases
Patellofemoral stress rises
Over thousands of strides, this becomes painful.
Key exercises include:
Single-leg deadlifts
Split squats
Step-downs
Lateral band walks
Side planks
The goal is not bodybuilding. It is controlled, unilateral strength under load.
Strength Reduces Fatigue-Related Breakdown
Research consistently shows that strength training:
Improves running economy
Reduces ground contact time
Enhances force production
Better economy means less energy cost per stride. That translates to reduced fatigue late in the race — and fewer compensatory movement patterns.
Injury risk increases significantly in the final third of marathon training blocks, when mileage peaks and cumulative fatigue is highest. Runners who maintain strength work during this phase tend to cope better.
“But I Don’t Want to Be Too Sore to Run”
A common concern.
The solution is intelligent programming:
Two sessions per week
30–40 minutes
Focus on lower limb and trunk
Avoid excessive new exercises during peak mileage
Reduce volume slightly in taper phase
Strength training should complement running, not compromise it.
Heavy lifting during base phase. Maintenance during peak weeks. Light activation during taper.
Bone Health and Stress Fracture Protection
Bone responds positively to load — but it needs varied stimulus.
Running is repetitive. Strength training introduces different loading patterns that stimulate bone adaptation.
This is especially important for:
Female athletes
Masters runners
Runners increasing mileage
Those with a history of bone stress injury
Under-fuelling combined with high mileage and no strength training is a high-risk scenario.
Practical Weekly Structure (just some ideas…)
A simple template might look like:
Day 1: Lower Limb Strength
Split squats
Romanian deadlifts
Straight-leg calf raises
Core control
Day 2: Stability and Endurance
Step-downs
Bent-knee calf raises
Single-leg bridges
Side planks
Keep it progressive. Add load when movements feel controlled and technically sound.
Strength Training Is Performance Training
This isn’t just about avoiding injury.
Stronger runners:
Maintain pace longer
Resist form breakdown
Produce more force per stride
Feel more robust during peak training
The London Marathon rewards durability.
Final Thoughts
Marathon training already places huge demand on the body. Relying on running alone is often not enough to prepare tissues for the cumulative load of 26.2 miles.
Strength training:
Increases tissue capacity
Reduces fatigue-related movement breakdown
Protects against common overuse injuries
Improves performance
If you’re building towards the London Marathon, investing in strength now could be the difference between standing on the start line — or sitting out injured.
Run consistently. Lift intelligently. Arrive strong.
For more advice book into see one of our osteopaths at the clinic in Wandsworth SW18.
By James Dodd BSc (hons) Ost. FAFS