How strength training can help prevent injuries

The importance of strong muscles for runners

Running puts strain on your muscles, tendons, and joints. Every step has an impact that can be up to three times your body weight. This makes runners prone to injuries like knee pain, ankle issues, and Achilles tendinitis. Strength training can significantly reduce these risks. Strong muscles not only help absorb the impact better, but they also improve your overall running technique, reducing the chance of overuse injuries.

How does strength training help prevent injuries?

Strength training not only builds your muscles, but it also strengthens your tendons and ligaments, making your body better equipped to handle the repeated stress of running. It also helps improve your running form and stability. Stronger hip muscles, for example, can help keep your knee and ankle in the right position while running, preventing injuries like iliotibial band syndrome (ITBS).

Another key benefit is that strength training enhances neuromuscular coordination, meaning your muscles and nerves work together more efficiently. This leads to a smoother running pattern and a reduced risk of injury.

Which exercises work best?

Not all strength training is equally effective. For runners, exercises targeting the legs, hips, and core are most effective. Think of exercises such as squats, lunges, deadlifts, and core exercises like planking. These movements focus on the major muscle groups involved in running and help stabilise the joints. You can find an overview of the most accessible exercises here. <LINK>

As a runner, it’s important to focus on both strength and explosiveness. Plyometrics—explosive exercises like box jumps or squat jumps, where you build and release power quickly—help not only build strength but also improve explosiveness and muscle reactivity. They enhance neuromuscular coordination, so muscles respond faster, enabling your body to correct sudden movements or instability. This is essential for an efficient running technique and reducing fatigue-related injuries.

How often should you do strength training?

How often you do strength training depends on your running goals and current training schedule. In general, it's recommended to do strength training two to three times a week alongside your running sessions. If you're a beginner, start slowly. Begin with one strength session per week and ensure you allow plenty of rest between workouts. This will give your muscles time to recover and grow stronger.

Does strength training work for everyone?

For most runners, strength training offers benefits, no matter the level. Whether you're a recreational runner or training for a marathon, incorporating strength training into your routine can help reduce the risk of injury and improve your running performance.

However, it's important to remember that strength training is an addition to a well-balanced training programme and doesn't guarantee injury prevention. Other factors, like running technique, footwear, and proper progression in your running training, also have an impact.

Get started!

It's clear: Strength training is a valuable addition for any runner who wants to avoid injuries. But how do you begin? Here’s a list of the best strength exercises for runners, along with handy training schedules. <LINK> Go ahead, strengthen your muscles, and keep running injury-free.