How Strength Training Helps Prevent Running Injuries and Boost Performance

written by Osteopath Felix Adamson-Walter

Running is one of the most popular and accessible forms of exercise worldwide. Its benefits go far beyond cardiovascular fitness. It can help you live longer, move better, and feel mentally sharper. A 2018 meta-analysis on running and longevity found that running just once a week may reduce all-cause mortality by 25 to 30 percent compared to non-runners. Running has also been shown to improve sleep quality, joint health, immune function, cognitive performance, stress levels, and blood pressure.

Despite these benefits, around 50 percent of runners experience an injury each year. The only guaranteed way to avoid running injuries is to stop running, but of course that’s not the goal. Instead, we can focus on reducing the risk. Most running-related injuries occur when something changes too quickly, such as training load, intensity, footwear, recovery habits, stress levels, or non-running activities. Strength training is one of the most effective strategies to build resilience, reduce injury risk, and improve performance.

Why Strength Training?

Strength training is often overlooked by runners, but it plays an important role in both injury prevention and performance. Developing strength can improve running speed, neuromuscular coordination, and efficiency. It helps the body maintain better technique for longer, reducing the likelihood of fatigue-related strain and overuse injuries.

A structured strength program can reduce the risk of sports injuries by more than two-thirds. The best part is that it doesn’t need to be complicated. You can start with bodyweight movements at home and gradually build up to using resistance or weights.

Strength Training While Managing Injury

If you are currently injured, it is important to choose exercises that are appropriate for your situation. Avoid big increases in volume or load. Focus on strengthening surrounding areas, modifying movements to suit your comfort level, and progressing slowly as symptoms settle. The key is to find exercises that feel right for your body. Injury rehabilitation and prevention should feel right for you and your needs.

What Should Strength Training for Runners Include?

A well-rounded program will vary depending on your experience, goals, injury history, time availability, and equipment. In general, begin with compound lifts that use multiple joints and large muscle groups, such as squats, deadlifts, and rows. After this, progress to single-leg exercises like Bulgarian split squats, calf raises, and single-leg Romanian deadlifts. If appropriate, you can then move on to plyometric drills, core exercises like planks, and some upper body strength work to finish.

Support at Integrated Sports and Spinal

There is no single strength plan that works for everyone. The best programs are tailored around your specific needs, including injury history, physical capacity, and lifestyle. At Integrated Sports and Spinal, we provide a comprehensive approach to running performance and injury recovery. Our aim is to relieve symptoms, improve movement quality, and help you build long-term resilience so you can keep running pain-free and performing at your best.

If you would like support with building a strength program or recovering from a recent injury, you can book an appointment with Felix below. Alternatively, give our friendly reception team a call on 0425 876 929 to discuss your needs.

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References

Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2018). The effectiveness of exercise interventions to prevent sports injuries: A systematic review and meta-analysis of randomized controlled trials. British Journal of Sports Medicine, 52(24), 1477–1483. https://doi.org/10.1136/bjsports-2018-099078

Novella, J., Martín, C., & Baranda, P. (2023). Effects of strength training on running economy in recreational runners: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 37(4), 851–860. https://doi.org/10.1519/JSC.0000000000004255

Videbæk, S., Bueno, A. M., Nielsen, R. O., & Rasmussen, S. (2015). Incidence of running-related injuries per 1000 h of running in different types of runners: A systematic review and meta-analysis. Sports Medicine, 45(7), 1017–1026. https://doi.org/10.1007/s40279-015-0333-8

Pope, R. P., Herbert, R. D., Kirwan, J. D., & Graham, B. J. (2015). A randomized trial of preexercise stretching for prevention of lower-limb injury. Medicine & Science in Sports & Exercise, 37(3), 375–382. https://doi.org/10.1249/01.MSS.0000155380.71241.07

Balsalobre-Fernández, C., Santos-Concejero, J., & Grivas, G. V. (2016). Effects of strength training on running economy in highly trained runners: A systematic review with meta-analysis of controlled trials. Journal of Strength and Conditioning Research, 30(8), 2361–2368. https://doi.org/10.1519/JSC.0000000000001316