Running, Strength Training and Injuries

Running, Strength Training and Injuries

Running approaches vary, with many people focussing purely on the running component whilst neglecting targeted strengthening.  However strength training actually reduces your risk of injury and improves both running speed and performance.  During running, the ground reaction force is 2.5-3 x body weight, with your calf muscles taking up to 8 x your body weight.  Strengthening allows your body to better withstand this increased impact during running, reducing the risk of injury.  

Check out the below picture highlighting the impact of strength training on running.  

Strength Training for Runners
So how should runners strengthen?  Studies have shown that the greatest running performance benefits are gained from doing high weights with fewer repetitions, along with explosive jumping-type exercises (plyometrics). 

Pick exercises that target multiple joints and try using dumbbells, barbells or kettle bells to increase the load.  Don’t just focus on your bigger muscle groups such as your quads, hamstrings and glutes.  Make sure you also remember to strengthen your calf muscles, hips and core.  Exercise examples include squats, lunges, deadlifts, step-ups and calf raises. 

Ideally you should aim for 1-2 strength training sessions each week, so you may need to adjust or reduce your running schedule to accommodate this.  If you’re planning to run and strengthen on the same day, make sure you run first, leaving at least 3 hours between your running and strengthening sessions if you’ve done a hard run.  Similarly, if your strength session was very heavy, allow a 24-hour rest period before doing a hard run.  

Exercise technique is very important, especially when using weights.  It may be beneficial to seek advice from a physiotherapist or personal trainer before you start. 

If you would like further information on running, strength training and injury management/prevention have a read of the below leaflet.  Click on the picture to download a pdf version. 
running training strength and injury pg1
running training strength and injury pg2
Key Message:

Strength training 1-2 x per week is a vital component in any running program.  Targeted strengthening not only improves your running speed and performance, but also helps prevent injury.  Physiotherapy can help with the prevention and management of running-related injuries. 

If you would like further advice on your running style, preventing/resolving injury, or a bespoke strengthening program to complement your training, give us a call on 07702 847036 and speak directly to a Senior Chartered Physiotherapist or click the ‘Book Online’ button to make an appointment.  Both virtual video and in-clinic appointments are available.

The Nebula Physio and Wellbeing Team
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