Marathon Training: Are You Ignoring These Key Muscle Groups?

If you’re training for a marathon, chances are you’re putting in the miles, working on endurance, and maybe even doing some strength training. But let’s be real—most runners don’t pay enough attention to strength work, and if they do, they usually focus on the wrong muscles.

Running is basically a series of controlled one-legged hops. Think about it: at no point in your stride are both feet on the ground at the same time. YOU ARE NOT A KANGAROO :) That means your body is constantly working to stabilise itself with each step. If certain muscles aren’t strong enough to do their job, other muscles start overcompensating, and that’s where injuries start creeping in.

Some of the most common injuries I see in runners—IT band syndrome, Gluteal pain, Lower back pain, knee pain, Achilles issues and shin splints—can often be traced back to weak stabilising muscles. If you’re only doing squats and deadlifts but skipping single-leg exercises, you’re missing a massive piece of the puzzle. So let’s break down the key muscle groups runners need to focus on to stay strong, efficient and injury-free.

1. Glutes – Your Running Powerhouse

Your glutes (especially the gluteus medius) are in charge of keeping your hips stable when you run. Weak glutes can cause your knees to cave in, your IT band to get irritated, and your lower back to take on more strain than it should. If you’ve ever had knee pain without a clear reason, chances are your glutes need some work.

What to do:

• Single-leg glute bridges – Helps activate each glute independently.

• Bulgarian split squats – Great for improving hip stability and leg strength.

• Banded lateral walks – Fires up the glute medius to keep those knees in check.

2. Calves – The Springs That Keep You Moving

Your calves absorb a ton of impact and help propel you forward with every stride. If they’re weak, tight, or overworked, you’re asking for trouble—Achilles issues, plantar fasciitis, and shin splints all start here.

What to do:

• Seated and standing calf raises – Target different parts of the calves.

• Jump rope – Builds endurance and strength in a functional way.

• Eccentric heel drops – Essential if you’ve ever dealt with Achilles pain.

3. Core – The Key to Running Efficiency

Your core does more than just keep you looking good—it keeps your torso stable, so your legs don’t have to work overtime to balance you. If your core is weak, your form breaks down faster, leading to wasted energy and increased injury risk.

What to do:

• Planks (front and side) – Build overall stability.

• Dead bugs – Teaches your core to work while your limbs move (just like running).

• Russian twists – Helps with rotational stability, which is crucial for efficiency.

4. Hip Flexors – Small but Important

If your hip flexors are weak or tight, they’ll mess with your stride, reduce your speed, and even contribute to lower back pain. Most runners’ hip flexors are either overworked from bad mechanics or too tight from sitting too much.

What to do:

• Kneeling hip flexor stretch – Loosens them up.

• Hanging knee raises – Strengthens them for better knee drive.

• Banded marches – Activates them in a controlled way.

5. Tibialis Anterior – The Shin Splint Killer

The muscle on the front of your shin is responsible for controlling your foot as it lands. If it’s weak, your foot slaps down harder than it should, leading to shin splints and inefficient running mechanics.

What to do:

• Toe raises – Simply lift your toes while keeping your heels down.

• Heel walks – Walk around on your heels for a minute or two.

• Resistance band dorsiflexion – Strengthens the muscle in a controlled way.

Why Strength & Massage Go Hand in Hand

Building strength in these muscle groups is step one. Step two? Keeping them mobile and healthy. Tight, overworked muscles lead to inefficient movement and eventually pain. That’s where Sports/Remedial massage comes in—helping you recover faster, keep your muscles balanced, and stay on top of any tight spots before they turn into full-blown injuries.

Final Thought

If you’re serious about marathon training, don’t just focus on running more—train smarter. Strengthening the right muscles will keep you injury-free and running stronger for longer. And if you need help with recovery or injury prevention, book a massage session with me. Your body will thank you on race day.