Integrating Leg Day into Marathon Training

Runners are often tempted to skip leg day, especially as marathon training intensifies. However, properly scheduled leg workouts can enhance performance rather than impede it.

The primary aim of strength training during marathon preparation is to maintain sufficient strength to facilitate running and prevent injuries. Coaches emphasize that strength training contributes to running economy and durability, allowing runners to sustain their pace and withstand the physical demands of a marathon.

To effectively incorporate leg day, runners should aim for two to three strength training sessions weekly, with one focused on legs. It is advisable to perform strength workouts on the same day as hard runs to allow for adequate recovery. As training progresses, the volume of strength training should decrease while maintaining intensity. Coaches recommend focusing on compound lifts and incorporating unilateral exercises to address muscle imbalances, while also advising against high-repetition sets that could lead to fatigue.