Successfully training for a marathon requires building strength, endurance and stamina throughout your body in order to complete the 26.2 miles on race day. Certain exercises can help your legs get stronger and faster while giving them the ability to complete the marathon, especially during the last few miles when they become fatigued. While most training plans have you taper your miles and workouts three weeks prior to the race, there are some leg exercises you can do to remain strong and prepared for your event.
Lunge
According to personal trainer and Olympic trials runner, Cathy Vasto, strength training helps at the end of the marathon when your body fatigues and your form starts deteriorating. The lunge helps with this by strengthening many muscles in the lower body including the quadriceps, hamstrings, gluteals and erector spinae. To perform a proper lunge, start with both feet parallel and shoulder-width apart. Take a big step forward with one foot and bend the knee to a 90-degree angle. At the same time, lower your back leg so the shin is parallel to the ground without the knee touching the ground. The back knee should also form a 90-degree angle. Keep your hips and upper body facing forward. Return the front foot to your starting position, and then repeat with the other leg. Perform three sets of 10 to 12 repetitions.
Bridge
The glute bridge single leg progression is another good lower body strengthener for marathon runners. According to ACE Fitness, it works the gluteus maximus, gluteus minimus, hamstrings, adductors and quadriceps. Begin by lying on your back with your legs bent and both feet flat on the floor, shoulder-width apart. Bring your left knee up towards your chest. Place both hands behind the elevated thigh and gently pull that leg closer to your chest so you feel a comfortable stretch. At the same time, lift your hips off the ground so you are balancing on your right foot. Keep your head on the ground and your back straight. Hold this upward position for several seconds. Gently lower back to the ground and repeat with the other side. Perform three sets of eight to 12 reps.
Squats
Bodyweight squats are another way for marathon runners to strengthen their legs. This exercise will primarily work your erector spinea, hamstrings, gluteus maximus and quadriceps. To begin, stand tall with both feet slightly wider than your hips and your toes turned slightly outward. Engage your core muscles and shift your weight onto your heels. With your arms extended in front of you, slowly lower your hips towards the floor until your thighs are parallel to the floor. Keep your head up and eyes facing forward. Push back up and return to your starting position. Repeat eight to 12 times for a total of three sets.
Considerations
If you have not been doing regular leg exercises throughout your marathon training, it is not a good idea to add something new three weeks prior to your race. These exercises should be done only if you have been incorporating a strength-training program throughout your marathon training. Also, in the weeks prior to your race, it is better to do a regimen of higher reps at a lower weight instead of lower reps at a higher weight. This way, you'll still build strength, but not bulk, which you won't want when running a marathon.
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