Why Stronger Runners Get Injured Less Often

Running is a brilliant way to keep fit, clear your head and challenge yourself. But whether you’re training for your first 5K or working towards a marathon, niggles and injuries can sometimes get in the way.

While there’s no magic formula that can guarantee you’ll stay injury-free, one thing that can help is getting stronger.

Running is more than just cardio

It’s easy to think of running as a cardiovascular activity, but every stride places load through your muscles, tendons, joints and bones.

Your legs need to repeatedly absorb and produce force – sometimes thousands of times during a single run. If your muscles aren’t strong enough to cope with that load, other tissues may end up taking more of the strain.

Strength training helps your body become better at handling these demands.

Strong muscles help absorb the load

Your glutes, quads, hamstrings and calf muscles all play an important role when you run.

For example, stronger glutes can help control your hip and pelvis, while strong calf muscles help your lower leg and ankle deal with the repetitive forces involved in running.

The aim isn’t to build huge muscles or turn yourself into a weightlifter. It’s about developing enough strength and control to cope with the demands you’re placing on your body.

Strength can improve your running too

Strength training isn’t just about preventing injuries. It can also help you become a more efficient and resilient runner.

A stronger body can help you maintain good running mechanics when you’re tired, particularly towards the end of a long run. It can also help you produce force more effectively, which may ultimately support your running performance.

But more isn’t always better

You don’t need to spend hours in the gym to benefit from strength training.

For many runners, two strength sessions a week can be a great starting point. Exercises such as squats, lunges, calf raises, deadlifts and single-leg exercises can all be useful, when appropriately selected and progressed.

The important thing is to match the exercises and the amount of training to your current ability and running goals.

And remember, strength training is only one part of staying injury-free. Gradually increasing your running mileage, allowing enough recovery and listening to early warning signs from your body are just as important.