Training Smart with PT Principles
The best marathon plans aren’t just mileage charts — they’re holistic systems that address strength, mobility, form, and recovery.
Biomechanics 101
Your body is an interconnected kinetic chain. A weak core can cause overstriding, which can cause knee pain. Poor ankle mobility can alter stride mechanics, leading to hip irritation. Physical therapists will assess posture, joint range of motion, muscle activation patterns and balance & proprioception.
A physical therapist will often include exercises for strength training for runners such as:
- Single-leg squats (glutes & quads)
- Deadlifts (posterior chain)
- Side-lying hip abduction (glute medius activation)
- Planks & Pallof presses (core stability)
- Calf raises (Achilles & lower leg endurance)
Even 20 minutes of targeted strength work twice a week can dramatically cut injury risk.
For increased flexibility and mobility, physical therapy routines often focus on:
- Hip flexor stretches
- Hamstring mobility
- Calf stretches
- Thoracic spine rotation
- Ankle dorsiflexion drills
Progressive Overload Without Overload
The 10% rule (increasing mileage no more than 10% per week) is often cited, but PTs refine it further. They factor in: Intensity (tempo runs, hills), Surface (trail vs. pavement), Footwear condition and your recovery metrics (sleep, soreness, HRV).
Cross-Training & Recovery
Swimming, cycling, and rowing provide cardiovascular benefits without pounding your joints. Recovery days aren’t laziness — they’re when adaptation happens.
Here is a sample PT-Informed Week:
- Mon: Strength + mobility
- Tue: Interval run
- Wed: Cross-train
- Thu: Tempo run
- Fri: Strength + mobility
- Sat: Long run
- Sun: Active recovery (walk, yoga)