Training for a 5K or Marathon? Start With Strength Training First

If you want to run farther and faster, you should lift weights before you log miles.

That might sound backwards, but strength training is one of the most powerful tools for runners looking to improve performance, stay injury-free, and build a more resilient body for long-term progress — especially if you're training for a 5K, half marathon, or even the legendary Boston Marathon.

In this post, we’ll break down why strength training is essential for runners, how to get started, and how we help runners in Malden and Boston integrate both.

Why So Many Runners Get Injured

Running is one of the most accessible forms of fitness. You don’t need a gym membership. You can start today. And for cities like Boston, it’s woven into the culture — we’re home to the Boston Marathon, after all.

But there’s a downside:

Up to 50% of recreational runners get injured every year.

That’s not a typo. Half.

The most common culprits?

• Weak stabilizing muscles

• Poor running form

• Overuse without joint preparation

• Relying on shoes instead of building strong feet and legs

Most people jump into running before their body is actually ready for the pounding. The muscles might adapt in a few weeks, but the joints, tendons, and connective tissues can take 9–12 months to adapt to high impact. That’s why strength training first is not just smart — it’s necessary.

The Benefits of Strength Training for Runners

A good strength program does more than make you “strong.” Here’s what it actually improves:

✅ More powerful stride

When your hamstrings, glutes, and calves are stronger, you produce more force with each step — leading to longer, more efficient strides.

✅ Better energy efficiency

Stronger muscles require less effort per step, which means more endurance and faster paces with the same level of effort.

✅ Injury prevention

Stronger muscles and joints mean less risk of common injuries like runner’s knee, IT band syndrome, shin splints, or Achilles tendonitis.

✅ Quicker recovery

Muscles that can handle load and stress recover faster, keeping you consistent and progressing — instead of sidelined.

How to Strength Train for Running

You don’t need to be in the gym 5 days a week.

Here’s how we recommend runners at Skybound Fitness start:

1. Train 2–3x/week

Focus on full-body workouts that target lower body, core, and some upper body. Keep it simple, and focus on consistency.

2. Use the 2x10 rule

Do 2 sets of 10 reps (close to failure) for each movement. Keep tempo slow and intentional to build control and joint strength.

3. Focus on these areas:

• Lower body: quads, hamstrings, glutes, tibialis anterior, and calves

• Core stability: obliques, deep core (planks, hollow holds)

• Joint loading: knees, hips, and ankles — use slow, controlled ranges

• Elastic energy: add light hops or power moves once solid strength is built

10 Simple Exercises Runners Should Start With

Here’s a minimal equipment strength plan you can start today — all you need is a set of dumbbells.

Lower Body:

• RDL or Single Leg RDL: hamstring & glute strength

• ATG Split Squat or Goblet Squat: full range knee and quad loading

• Tib Raises & Calf Raises: foot/ankle strength

Core:

• Side Planks or Hollow Body Holds: anti-rotation and deep core activation

Plyometric (once strong enough):

• Skater Hops & Split Squat Hops: build lateral strength and explosive control

How We Help Runners at Skybound

If you're in Malden or Boston and preparing for a race — or just want to run without pain — we specialize in training runners and everyday athletes with a strength-first approach.

We offer:

• Group Classes like Push and Sprint that challenge all of your running muscles (like we listed above)

• 1-on-1 Personal Training for customized programs

• A supportive community to keep you motivated and consistent

We’ve helped clients train for their first 5K, hit PRs in half marathons, and recover from years of nagging injuries — by rebuilding their strength from the ground up.

Before You Train for a Marathon… Train to Be Bulletproof

Running can be one of the healthiest things you do. But if you skip strength, you’re building on a shaky foundation.

Stronger runners run longer.

Smarter runners stay injury-free.

And prepared runners perform at their best.

Ready to run stronger?

🔗 Book a Free Strategy Session
Or drop into a Push and Sprint class this week and feel the difference.

Have questions? Message us — we’d love to help you build your strongest running body yet.