PT Reveals the Best Leg Strength Exercises to Boost Marathon Performance

With marathon season fast approaching, thousands of runners are entering the final stages of their training. While mileage often takes priority, one fitness expert is urging runners not to overlook strength training, particularly when it comes to the legs.

Without proper lower-body strength, runners may be more prone to fatigue, poor running form and injury, especially in the later stages of a marathon.

Here, Mark Harris, PT and marathon, ultra-marathon and triathlon competitor at leading home-gym supplier Mirafit, reveals the most effective leg-strength exercises marathon runners should incorporate in the final month before race day.

The 7 Best Leg Strength Exercises for Marathon Runners
Mark Harris, PT and marathon, ultra-marathon and triathlon competitor at leading home-gym supplier Mirafit said: “As runners approach race day, it’s easy to focus purely on getting the miles in. But maintaining strength work, particularly for the lower body, can make a huge difference in how you perform and feel on the day.

“Strong legs don’t just help with speed, they also improve stability, reduce fatigue and lower the risk of injury during those later miles when your form starts to break down.”

With that in mind, here are seven exercises runners should prioritise in the final month before their marathon:

Squats

“Squats are one of the most effective lower-body exercises for runners, targeting the quads, glutes and hamstrings all at once. They help build overall leg strength and improve power, which directly translates into better running efficiency. To perform a squat, lower your hips back and down while keeping your chest lifted, then drive through your heels to return to standing. Using a barbell with a squat rack or holding dumbbells can help adjust resistance, but in the final weeks before race day, the focus should be on controlled movement rather than increasing load.

Lunges

“Lunges are fantastic for improving single-leg strength and balance, both of which are essential for running. They also help correct muscle imbalances between each leg. Step forward into a lunge, lowering your back knee toward the ground while keeping your front knee aligned with your ankle, then push back to the starting position. Holding a pair of dumbbells can help adjust the intensity while maintaining control, but keep the focus on good form rather than increasing load as race day approaches.

Romanian Deadlifts

“Romanian deadlifts are excellent for strengthening the hamstrings and glutes, which play a key role in propulsion when running. Keeping a slight bend in your knees, hinge at the hips while lowering the weight, then return to standing by driving your hips forward. This exercise can be performed using a barbell or dumbbells to effectively maintain posterior chain strength in the final stages of training.

Step-Ups

“Step-ups mimic the running motion and are great for building strength and stability in each leg individually. Using a bench or plyo box, step one foot up and drive through the heel to lift your body, then lower back down with control.

Calf Raises

“Calf strength is often overlooked, but it’s essential for endurance running. Strong calves help absorb impact and improve running efficiency. Perform calf raises by lifting your heels off the ground, pausing at the top, then lowering slowly. This can be done on a flat surface or using a raised platform or step to increase the range of motion.

Glute Bridges

“Glute bridges are a simple but highly effective exercise for activating and strengthening the glutes. Strong glutes help maintain proper running form and reduce strain on the lower back and knees. Lie on your back with your feet flat on the floor, then lift your hips upward by squeezing your glutes. Adding a barbell or weight plate across the hips can help increase resistance as you progress.

Bulgarian Split Squats

“Bulgarian split squats are a more advanced single-leg exercise that targets the quads and glutes while also improving balance and coordination. Elevate your back foot on a bench and lower into a squat with your front leg, then drive back up. Holding dumbbells can help adjust the challenge while maintaining stability, but prioritising control is key in the final weeks before race day.

“For most of these exercises, I recommend performing 8–12 repetitions for two to three sets, resting for around 60–90 seconds between each set. As you get closer to race day, focus on maintaining strength rather than pushing for heavy lifts. It’s important to prioritise good form and controlled movements, ensuring you’re activating the correct muscles without adding unnecessary fatigue.”

PT’s Marathon Strength Training Tips for the Final Month
Reduce intensity but maintain consistency

“In the final four weeks before your marathon, your goal is to maintain strength, not build it. Reducing the weight slightly while keeping exercises in your routine can help you stay strong without overloading your body.”

Focus on quality over quantity

“You don’t need long gym sessions at this stage. Short, focused strength workouts of 20–30 minutes can be enough to maintain muscle strength and support your running.”

Avoid introducing new exercises close to race day

“Stick to movements your body is already familiar with. Trying new exercises too close to race day can lead to unnecessary soreness or injury.”

Prioritise recovery alongside training

“Recovery becomes even more important as race day approaches. Make sure you’re getting enough sleep, staying hydrated and allowing time for rest between workouts.”

Listen to your body

“If you’re feeling fatigued or experiencing niggles, it’s better to scale back rather than push through. The goal is to arrive at the start line feeling strong and fresh.”

“Many runners underestimate the importance of strength training in the final stages of marathon prep.

“But the right exercises, performed consistently, can help you feel stronger, more stable and more confident when it matters most, especially in those final miles.”