Running Injury Prevention Exercises for Marathon Training

Whether you're running your first marathon or aiming for a personal best, your training plan should include more than just running. Strength and mobility work play a critical role in helping you stay injury-free and build the muscular endurance needed to go the distance.

Below are 7 key exercises every marathoner should incorporate into their weekly routine to stay healthy and prevent running injuries.

1. Glute Bridges

Purpose: Strengthen glutes and hamstrings to support hip stability and reduce knee strain.

How to:

• Lie on your back, knees bent, feet flat.

• Drive through your heels and lift your hips.

• Squeeze your glutes at the top.

• Lower down slowly.

Reps: 3 sets of 15

2. Single-Leg Deadlifts

Purpose: Improves balance, hip strength, and hamstring flexibility.

How to:

• Stand tall and lift one foot behind you.

• Hinge at the hips and lower your torso while lifting your leg.

• Keep your back flat and core engaged.

• Return to standing.

Reps: 3 sets of 10 per leg

3. Walking Lunges

Purpose: Build leg strength, balance, and core stability.

How to:

• Step forward into a lunge.

• Lower until both knees are at 90 degrees.

• Push through the front heel to rise and step forward into the next lunge.

Reps: 2 sets of 12 each leg

4. Plank with Leg Lift

Purpose: Core activation and glute strengthening, improves running posture.

How to:

• Get into a forearm plank.

• Lift one leg without shifting your hips.

• Hold for 2–3 seconds, switch legs.

Reps: 2 sets of 10 leg lifts per side

5. Calf Raises

Purpose: Strengthens calves and Achilles to reduce risk of shin splints and plantar fasciitis.

How to:

• Stand on a step or flat surface.

• Raise heels off the ground, squeeze calves.

• Slowly lower back down.

Reps: 3 sets of 20

6. Lateral Band Walks

Purpose: Activates hip abductors, stabilizes knees during running.

How to:

• Place a resistance band around your legs just above the knees.

• Slightly bend knees and step side-to-side.

• Keep tension on the band the whole time.

Reps: 3 sets of 15 steps each direction

7. World’s Greatest Stretch

Purpose: Dynamic mobility warm-up for hips, hamstrings, and thoracic spine.

How to:

• Lunge forward, place both hands on the ground.

• Rotate toward your front knee, reach overhead.

• Switch sides.

Reps: 2 sets of 6 each side

Tips for Optimal Running Injury Prevention:

• 2–3x per week is ideal for strength and mobility.

• Perform these exercises after easy runs or on cross-training days.

• Focus on form, not speed.

• Progress by adding light weights or resistance bands as needed.

Ready to Go the Distance?

Adding these running injury prevention exercises to your marathon plan helps you move efficiently and recover faster. Think of them as the glue that keeps your training together.