Marathon Training Vlog: Core + Lower Body Strength Workout for Runners (2 Weeks Out!)

Fitness, Motherhood, Postnatal

Hey there! I’m Gina—perinatal fitness trainer, mom of four, and currently training for a marathon just nine months postpartum. My marathon is just two weeks away, and today I’m sharing one of my favorite lower body strength workouts that’s been essential to keeping me injury-free during this training cycle.

After years of trial and error, especially from my time as a collegiate runner where I faced repeated injuries due to under-prioritizing strength training, I’ve found that integrating intentional resistance workouts into my running program has been the key to staying strong and consistent. Instead of stacking on endless miles, I focus on strategic strength work that complements my runs and protects my body.

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Why Strength Training Matters (Especially Postpartum)

Back in college, I was mostly running with just a sprinkle of strength training—and I paid the price. Injuries were common, and I even had to redshirt a few seasons. But now, as a mom of four juggling postpartum recovery and marathon prep, strength training has become a non-negotiable part of my weekly routine.

By focusing on functional strength and core stability, I’m not only able to run stronger but also manage my weekly volume more efficiently. Instead of adding in tons of extra runs, I use strength workouts to build the resilience I need on race day.

Warming Up: Core Stability First

I always kick off my workouts with core engagement. Today, I used a mini band and some light weights to add resistance, but the real focus is maintaining torso stability while moving my arms and legs. It’s all about control—not just crunches or planks.

If you’re postpartum and not sure where to start with your core, be sure to check out our Postpartum Core Workout Series that walks you through this journey step by step—from early recovery to more advanced work like I’m doing now. (You can also sign up for our free guide using the sign-up link above!)

Here’s how I broke down today’s workout:

Dead Bugs with Resistance: Maintaining torso control while limbs extend.
Glute Bridges: To fire up the glutes while keeping the pelvis stable.
Side-Lying Work: Oblique strengthening and shoulder stabilization.
Tabletop Variations: Banded kickbacks and bird dogs to challenge my core in different ways.

Even though I couldn’t do the bird dog row today (Zo-Zo was crawling around!), the goal remains the same: stability through movement. And this is incredibly important for running—where your torso has to stay stable while your limbs move dynamically.

The Lift: Dumbbells, Single-Leg Focus, and Hip Mobility

These days, I’m leaning into dumbbells instead of barbells. My running volume is higher, and I find that dumbbells allow me to train effectively without overtaxing my body. I’ve also been pairing most lifts with accessory work that focuses on:

Single-leg strength
Hip shifting
Myofascial sling integration
Rotational and lateral movement

This helps my pelvis and hips stay mobile, strong, and balanced—all critical for injury prevention during long runs.

A few highlights from today’s lift:

Staggered Stance RDLs with band resistance: Great for adductors and hamstrings.
Hinge Movements: To strengthen my posterior chain, especially my hamstrings and back.
Plyometric Work: Depth jumps, box jumps, and other explosive movements to help with landing mechanics and impact absorption—something we can’t ignore as runners.

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Addressing a Lingering Issue: Left Knee Pain

I’ve had a little bit of left knee discomfort lately—not terrible, and it goes away once I warm up, but I’ve been paying close attention to it. From what I’ve noticed, it’s all about internal rotation. My lower leg isn’t rotating properly during push-off, and it’s irritating the muscle behind my knee.

To address this, I’m doing targeted PT exercises:

Mini Squats with Hip Shift: Emphasizing knee tracking and internal rotation to reestablish stability during push-off.
Banded Hamstring Curls: With an internally rotated toe to reengage the muscle behind my knee that supports rotation.

When I focus on upper body rotation and strong left hip extension while running, that knee pain disappears—which tells me these exercises are working.

What’s Next: Taper Time!

This was one of my last heavier strength workouts before the big day. As I enter my final training week, my running volume will peak before tapering down. My lifts will shift to even lighter resistance—mostly bands and dumbbells—and I’ll prioritize mobility, recovery, and fine-tuning my movement mechanics.

Training for this marathon has been such an empowering experience—especially doing it postpartum. And the biggest lesson I’ve learned (and want to share with you) is that strength training doesn’t just support running—it transforms it.

Thanks for joining me on this journey! If you have any questions about postpartum running, strength training, or marathon prep, drop them in the comments—I’d love to hear from you!

And if you’re a postpartum runner or mom-to-be looking for guidance, check out our full prenatal/postpartum fitness programs and use code YOUTUBE10 for 10% any of our offerings!