How to Build Upper Body Strength for Marathon Training (Without Wrecking Your Runs)

Marathon training looks like a legs-only project. Lots of miles, long runs, and sore calves. So why talk about upper body strength at all?

Because your upper body works every time you run. Your arms drive rhythm, your back keeps you tall when you’re tired, and your core links it all together. When those areas get weak, your form collapses late in the race. That slump costs energy, makes hills feel worse, and can add strain to your hips and knees.

This guide shows you how to build upper body strength for marathon training in a way that supports your running, not competes with it. You’ll get a simple plan, the best exercises, and a schedule that fits real life.

Why upper body strength matters for marathon runners

You don’t need a bodybuilder’s chest to run 26.2 miles. You do need enough strength to hold good form when fatigue hits. Upper body work helps in three main ways:

• Better posture late in runs, when your shoulders want to round forward
• More efficient arm swing, which supports cadence and pacing
• More stable trunk and pelvis, which can reduce wasted motion

Biomechanics can get complex fast, but the basic idea is simple: when your torso stays steady, your legs can do their job with less side-to-side wobble. If you want a deeper look at how arm action ties into running mechanics, see this overview from Encyclopaedia Britannica’s biomechanics entry.

Signs you could use more upper body strength

Not sure if this applies to you? These are common tells:

• Your shoulders creep up toward your ears during long runs
• You twist your torso when you get tired
• Your hands cross the midline of your body as you run
• Your neck feels tight after faster sessions
• You fade badly on hills even when your legs feel “okay”

Upper body strength won’t fix every problem, but it can remove a weak link.

What “upper body” means for marathon training

For runners, upper body strength is less about max weight and more about control. Think of it as strength you can use while breathing hard and moving for hours.

Focus on these areas:

• Upper back (lats, rhomboids, mid traps) for posture and arm drive
• Shoulders for arm swing endurance and stability
• Chest and triceps for push strength and balanced shoulders
• Core (especially anti-rotation and anti-extension) to keep your torso steady

If you only do push-ups and skip pulling work, your shoulders may roll forward more over time. Balance matters.

How to add strength work without harming your marathon plan

The big fear is valid: “If I lift, I’ll be too sore to run.” You can avoid that with smart timing and the right dose.

Follow the “minimum effective dose”

Two short sessions per week covers most runners. You’ll build strength, improve posture, and keep your legs fresh for key runs. The American Council on Exercise has clear, practical guidance on resistance training basics, including volume and progression, at ACE’s training resource library.

Place workouts where they do the least damage

Use one of these setups:

• Option A: Lift after an easy run (same day). Keep the next day easy or off.
• Option B: Lift on a non-running day, but keep it short and stop well before failure.
• Option C: Lift after a speed session if your schedule forces it, but keep volume low.

Avoid heavy upper body training the day before your long run if it makes your posture sag. It’s hard to stay tall for 2-3 hours when your upper back feels cooked.

Keep soreness low

Soreness comes from new work, too much volume, and slow lowering (eccentrics). Early on:

• Do fewer sets than you think you need
• Stop 1-3 reps before failure
• Use clean form and controlled tempo, but don’t turn every rep into a slow grind

The best upper body exercises for marathon runners

You don’t need 12 moves. You need the right patterns: pull, push, carry, and core stability. If you want a clear breakdown of movement patterns and exercise selection, the National Strength and Conditioning Association offers education and training principles at NSCA’s education resources.

Pulling exercises (top priority for runners)

Most runners sit, type, drive, then run with slightly rounded shoulders. Pulling work helps undo that.

• One-arm dumbbell row
• Seated cable row
• Lat pulldown or assisted pull-up
• Band pull-aparts (great warm-up or finisher)
• Face pulls (light, strict, high reps)

Aim to feel your shoulder blades move and your upper back do the work. If you only feel biceps, lower the weight and slow down.

Pushing exercises (keep them simple)

You need enough push strength for balance and shoulder health. You don’t need to chase big bench numbers mid marathon block.

• Push-ups (incline if needed, feet-elevated if strong)
• Dumbbell bench press (neutral grip is often shoulder-friendly)
• Standing dumbbell overhead press (light to moderate)

If overhead pressing irritates your shoulders, swap it for a landmine press or incline press. Pain is a stop sign, not a challenge.

Carries (simple, brutal, effective)

Loaded carries train grip, shoulders, and trunk stiffness. They also teach you to stay tall while tired, which is marathon gold.

• Farmer carry (two dumbbells or kettlebells)
• Suitcase carry (one weight, resist leaning)
• Rack carry (kettlebells in front rack, light but steady)

Pick a distance you can walk with perfect posture. When you start leaning or shrugging, the set is over.

Core work that helps running form

Runners often do endless crunches and still feel unstable late in races. Instead, train the core to resist movement.

• Dead bug (slow and strict)
• Side plank (add reach-through only if you can hold steady)
• Pallof press (anti-rotation)
• Front plank with shoulder taps (if you can avoid hip sway)

For more running-specific strength ideas and how they fit into endurance blocks, RunnersConnect’s strength training guidance is a solid practical reference.

A simple 2-day upper body plan for marathon training

Use this plan 8-16 weeks out from your race. Each session takes about 30-40 minutes. Warm up for 5 minutes with easy cardio plus shoulder circles and band pull-aparts.

Day 1 (pull focus + core)

1. One-arm dumbbell row: 3 sets of 8-12 reps per side
2. Lat pulldown or assisted pull-up: 3 sets of 6-10 reps
3. Face pull: 2 sets of 12-20 reps
4. Suitcase carry: 3 sets of 20-40 meters per side
5. Dead bug: 2-3 sets of 6-10 reps per side

Day 2 (push + posture + anti-rotation)

1. Push-ups: 3 sets of 6-15 reps
2. Dumbbell bench press: 2-3 sets of 8-12 reps
3. Seated cable row (or band row): 3 sets of 10-12 reps
4. Farmer carry: 3 sets of 30-60 meters
5. Pallof press: 2-3 sets of 8-12 reps per side

How hard should it feel? Challenging, but you should finish each set knowing you could do a couple more reps with clean form.

How to progress without overdoing it

Progress keeps the plan working. Too much progress wrecks your runs. Use small steps.

Pick one progress method at a time

• Add 1-2 reps per set until you reach the top of the rep range, then add a small amount of weight
• Add one extra set for one exercise (not for all exercises at once)
• Add distance to carries in 5-10 meter bumps

If you like numbers, use a simple one-rep max estimate to track strength trends without testing heavy. The ExRx one-rep max calculator works well for that.

Adjust for marathon training phases

Your lifting should change as your running load changes.

• Base phase: build steady strength with 2 sessions per week
• Peak weeks: keep 1-2 sessions, cut total sets by 20-40 percent
• Taper: keep 1 light session per week, mostly mobility, easy rows, easy push-ups, and short carries

Common mistakes runners make with upper body strength

Doing too much, too soon

If you go from zero lifting to five exercises for five sets each, you’ll get sore and blame strength training. Start small. Earn volume over weeks.

Only training chest and arms

Rows and pulls should lead your plan. A stronger upper back supports posture when fatigue hits at mile 20.

Ignoring shoulder comfort

If a move pinches or stabs, change it. Use neutral grips, reduce range, or pick a different angle. If pain sticks around, talk with a qualified clinician. For general injury and training health guidance, the CDC’s physical activity basics offer straightforward recommendations.

Letting lifting ruin key run workouts

Your marathon plan has priority. If lifting makes you drag through tempo runs or long runs, reduce sets, keep reps in reserve, and avoid adding new exercises during peak weeks.

How upper body strength fits with mobility and recovery

Strength and mobility work best as a pair. You don’t need long stretching sessions, but you do need enough shoulder and thoracic spine mobility to run tall and swing your arms without tension.

Try this 5-minute add-on after easy runs:

• Doorway pec stretch: 30-45 seconds per side
• Thoracic spine rotations (open books): 6-8 per side
• Child’s pose with side reach: 30 seconds per side
• Band pull-aparts: 2 sets of 15

Sleep and food matter too. Strength work asks your body to rebuild. If you under-eat during marathon training, recovery slows down and small aches grow.

Sample weekly schedule (that won’t fight your miles)

Here’s a simple template you can adapt:

• Monday: Easy run + Day 1 strength
• Tuesday: Workout (intervals or tempo)
• Wednesday: Easy run or rest
• Thursday: Easy run + Day 2 strength
• Friday: Rest or short easy run
• Saturday: Long run
• Sunday: Recovery run or rest

If your long run is Sunday, shift your second strength day earlier in the week or keep it very light.

Conclusion

Building upper body strength for marathon training doesn’t mean chasing big lifts. It means training the muscles that hold you tall, keep your arm swing smooth, and stop your form from falling apart when the race gets hard.

Stick to two short sessions per week. Prioritize pulling work, add simple pushing, use carries for posture, and train your core to resist rotation. Keep the effort moderate and the plan steady. Your runs will feel smoother, and you’ll finish long efforts with less slouch and less strain.