One of the most common frustrations I hear from athletes is, “I feel great early on, but I just can’t hold pace late in the race.” Sure, dehydration and low glycogen can play a role, but research shows there’s more to it. It comes down to something called fatigue resistance—your ability to keep moving efficiently even when the miles start adding up.
A recent Runner’s World article by Scott Douglas (August 2025) summed up two studies that give us some clear, actionable takeaways:
- Strength training makes you more durable.
Runners who added heavy lower-body lifts (squats, single-leg press, calf raises) and plyometrics (pogos, bounds, jumps) twice a week for 10 weeks didn’t just get stronger—they slowed down less in the final 30 minutes of a hard 90-minute run. Even better, they could hold 5K pace 35% longer after that effort. That’s a big deal when you think about the grind of the final 10K of a marathon. - Super shoes still help when you’re tired.
Yes, carbon-plated “super shoes” improve running economy by a few percent. But the question has been: do those gains hold up when fatigue sets in? A study out of Germany found that while efficiency did decline after 90 minutes, it dropped by the same amount in both super shoes and regular trainers. The difference? You start from a higher baseline in super shoes—so you still finish more efficiently than you would in standard shoes.
The takeaway for you:
• Make strength training and plyos a consistent part of your training cycle. Twice a week is enough to see real benefits.
• Don’t discount your shoes on race day—having the right pair gives you that little extra help in the late miles.
Fatigue resistance isn’t just for elites. It’s something you can train and improve. And when you’re out there in mile 22 of your marathon, it might be what keeps you strong while others are fading.
Source: Scott Douglas, “How to Fight Fatigue on Long-Distance Runs, According to Research,” Runner’s World, Aug 23, 2025.