Stop Fading on 10+ Mile Long Runs: 5 Exercises for Strong Legs and Stronger Final Few Miles.
- Marie Whitt
- 1 day ago
- 5 min read
Mile 8 feels fine. Mile 9 feels...different.
Your breathing is still steady.
And you've stayed on top of your fueling.
But now your legs feel like they've picked up an extra 20 pounds, and you've still got three miles left.
This far into your 12 miler is usually when the thoughts start like:
"My long run shouldn't feel this hard"
"Why are my legs so flat?"
"IS my training working?"
If you're about 5–8 weeks into marathon training, you might even be mildly panicing.
Because here's the conundrum: you're banking miles and time on your feet.
Then why does it feel like you're going backwards and almost losing fitness?
Fast answer: cumulative fatigue.
Plus heat. Plus maybe you need to take your recovery up a notch.
But pushing yourself for 5-8 weeks does eventually take a toll on your body and your body is talking back.
More nuanced answer:
Your legs are feeling the build-up of training long and hard.
And the summer heat, humidity, air quality, and your quality of sleep definitely take a toll. And while cooler temps definitely do help put a spring back in our step compared to the summer heat making our shoes feel like concrete blocks...
There's something I don't want you to miss.
Strong long runs and even stronger final miles are the result of a perfected combination of fuel, recovery, and also leg strength.
And while I can't find the perfect gel for you or set your alarm clock...I can give you the exact leg strength exercises and workouts I do to make sure my legs can handle the higher summer mileage I'm running.
Because, no, it doesn't have to complicated.
And benefits you gain from it:
endurance-ready quads
fatigue-resistant glutes
Rock steady single leg balance
powerful and strong legs that can absorb the heavy single leg impact of each stride for miles...
All of these add up and contribute to building a stronger and easier long run. So let me show you exactly how to do that.
Let's go.
The 20-Minute Strength Circuit That Helps My Legs Hold Up on Long Runs
Circuit:
3 sets each // medium & heavy weights
Plyometric Warm Up
Seated Box Jump
3x8
Split Squat Plyo Jump
3x6 (6 reps ea leg)
Strength + Core
Single Leg Hip Thrust
3 x 6 (6 reps ea leg)
1/2 Kneeling Cross Body Snatch
3 x 10-12 (10-12 reps ea side)
Deficit Weighted Skater Lunge
3 x 8 (8 reps ea leg)
The Exact Running Strength ExercisesI Reach For When My Long Runs Start Feeling Heavy
PLYOMETRIC CIRCUIT
yes, we are 100% starting with plyos. Here's why.
THE SECRET: plyos actually make phenomenal warm ups! because the entire purpose of the warm up is to increase blood flow, shorten and length muscle fibers, getting them ready to do hard things while also priming your nervous system. Plyometrics do all of that.
I know it feels counter-intuitive, like wouldn't they make heavy lifts harder? If you don't give yourself adequate recovery time, then yes. But if rest appropriately, they actually make your lifts easier. Plus, you will always "get more" out of your plyos by doing them first on freshing, springy legs then after lifting heavy when your legs are fatigued and feel like cement.
Strength + Core
Let's break this circuit down from a 30,000 foot view.
TOP TIP: I think as runners we assume we need MORE leg strength exercises when in reality, our body needs QUALITY lifts more than quantity lifts. Meaning, you truly can "get away with" 2 very good, and heavy, lower extremity exercises. But you have to be lifting at an RPE of 7-9, depending on where you are in your training season. (mid marathon training? aim for an RPE of 7-8).
And I find it helpful to personally squeeze in a little upper body + core exercises between my leg exercises sometimes to break up the monotony and give my legs a touch more time to actively recover, because they're still involved, just less so, with 1/2 kneeling cross body snatch.
Single Leg Hip Thrust
The perfect match: Glute + hamstring strength meets a position that looks like running
THE REASON: a LOT of runners start with glute bridges, which is great. We all need to start somewhere. But when you're ready to take that glute bridge and finally progress is, THIS is what it looks like. And you don't need a barbell or a fancy gym machine to do it.
Truly, taking a big heavy dumbbell or kettle bell and settling it on the hip of your working leg is enough. Let it be simple. Use a bench, kitchen chair etc. But this exercise, which essentially looks like running on your back, helps target glute, hamstring, and a touch of core. And...it allows you easily progress the weight (lifting heavier) right in your home gym.
1/2 Kneeling Cross Body Snatch
I talked a lot about this exercise already in THIS blog post, so you can check out exercise cues there..
BIG BUT: it's ok to sneak in a little extra core or upper body work between your leg exercises if you personally need a little extra time between big heavy lifts.
Don't forget that rest is a part of training, so always rest as much as you need, but sometimes sliding in an exercise like this helps break up the mental "ugh!" of a leg day workout, especially if you've already run that day.
It's ok to keep a workout mentally interesting; just don't get shiny object syndrome and workout-hop, doing a different work every time you strength train.
Deficit Weighted Skater Lunge
Embrace the spiciness...
THE KEY: I'm not a physical therapist who loves a lot of multi-moving part exercises (the ones where you step up on a box with one leg, do a bicep curl and an overhead press and balance a beach ball on your nose...). I understand the premise of get the most in, in the least amount of time, however it can quickly become a half hearted effort. This exercise is NOT that, even though it is a multi tasker.
You decide on the deficit, meaning the height of the object your working legs is standing on (a barbell bumper plate, a small aerobic step etc, a step on a staircase-just be safe here!).
As your dip down into your curtsey lunge, you actively entering a single leg position that targets both your glute med, quads, and single leg balance, all of which are incredibly important for overall strength, tendon stiffness, and long distance tissue tolerance and endurance. in other words: embrace the burn ;)
WRAPPING UP
What I need you to walk away with:
Effective, running-specific workouts that build strong legs so you can have stronger final miles during your long do not have to:
take forever
leave you sore for days
or require 12 exercises.
Yes, you do need a certain degree of intensity. That's how we create tissue changes: muscle strength and hypertrophy, explosive power, and tendon stiffness (aka tendon strength).
That's why you NEED to do your plyometrics.
Plyos build a degree of fatigue resistance and "leg springy-ness" we're constantly searching for near the end of our long runs.
And their incredibly important for energy storage and recoil...which also contribute to more effortless long runs.
So long story short:
Do the workout.
Don't skip your plyos.
and...
Dare to Train Differently,
Marie Whitt, PT, DPT //@dr.whitt.fit
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