A very recent study has shown the critical need to incorporate strength training into the training of middle and long distance runners. The rather voluminous meta-analysis included 28 separate studies and boasts accurate results.
Of course, for many of us it was quite predictable and the gym has always been a part of life (especially for triathletes). However, now all marathon runners should definitely include strength training in their mesocycle, which gives significant advantages regardless of abilities.
Strength work provides a significant increase in power and strength, including peak loads. But the main thing is to increase the economy of running. And that, as we know, is the main requirement for long and ultra-long distances.
The most rational is the development and strengthening of the cortical muscles directly responsible for stabilization during locomotion. But experts still recommend working on all muscle groups without exception for their harmonization and proper functioning of the joints.
Runners can add strength training 2-3 times a week for 20-30 minutes. Don’t forget that any workout should be preceded by a warm-up. The number of sets of exercises for different muscle groups is plentiful on the Web.