# Key strength training exercises for half marathon runners > Updated: 2026-05-28 · Source: https://dorsi.ai/topics/strength-training-for-half-marathon Half marathon training is a volume game. You run more, then you run more. But the lifters who also run know there's a ceiling past which extra miles stop… Most half marathon plans tell you to skip strength entirely. I call that a recipe for disaster. I've watched runners who neglect it fade hard after mile 10, their legs turning to jelly. My own training changed when I added two strength sessions per week: single-leg work, core, and eccentric loading. Stronger quads and glutes absorb impact better and delay fatigue. Dorsi adapts your strength work to your current running load, preventing overtraining. On this page, I cover the specific exercises with the biggest carryover to race day. I’ve been there: staring down a half marathon plan that says “run more, then run more.” And yeah, volume matters. But if you’re a lifter who also runs, you hit a wall where extra miles stop helping. That wall is strength. Skip it, and you’re not just leaving speed on the table. You’re practically begging for an overuse injury in the last six weeks of a 12-week block. I’ve seen research that says runners doing two 30-minute strength sessions per week cut injury rates by about 33%. The trick is squeezing those in without another hour of planning. That’s where Dorsi comes in — it reads your daily recovery and adjusts the workout on the fly. Here’s my no-fluff take on exactly what strength work moves the needle for a half marathon, and what I’d drop. ## Start strength work 12 weeks before race day. I've seen too many half marathon plans that pile on miles and ignore strength until something hurts. That's backward, and I learned it the hard way. You need 12 weeks of consistent lifting to build tendon resilience and running economy gains. Start with two sessions per week, each under 45 minutes. For me, single-leg work matters way more than heavy squatting. Your race pace won't come from leg press numbers. ## How much lower body strength do you actually need? Not as much as you think. I see people obsessing over a 1.5x bodyweight squat for a half marathon, and honestly, that’s overkill. What actually matters is single-leg stability and keeping your form tight when your legs feel like jelly. My go-to? Eight to ten reps of Bulgarian split squats with solid technique, not grinding for a max. Your hips and glutes do the real driving here. If your knee drops inward during a lunge, I promise you’ll lose it at mile eight. ## Schedule strength after easy runs, not hard ones. I’ve learned the hard way that hard running beats up your nervous system. Stack strength on top of that and you’ll crush recovery before you even get started. The sweet spot? Easy runs. Your body stays warm without getting trashed. I usually do 15-20 minutes of strength right after my run—my legs are already activated, so I skip the separate warm-up. Save leg day for after a recovery jog, not after intervals. Trust me, your body will thank you. ## Cut strength volume during race week. Look, the taper is not the time to chase PRs. I cut my drop sets and intensity down to about 50%. One set per exercise is plenty to keep that neuromuscular connection alive without trashing my legs. Your body's job now is to pack in glycogen, not to repair shredded muscle. Honestly, I'd skip strength entirely in the last three days before race day. Fresh legs beat one extra lunge set every single time.