Running Training – Strength & Injury

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Runners are often very good at running, but when the topic of strength training comes up, many runners shy away from it, mostly because they believe it will make them heavier and therefore more prone to injury.

This however, is thankfully a complete myth. Supplementing running with strength training exercises will not only help you prevent injury, but it will also make you a stronger, faster, and more efficient runner.

One of the major reasons that runners get injured is because their bodies are unprepared to handle the physical demands of the activity. Tissue overload occurs, either because of a sudden introduction to the sport, or a relatively sudden change or increase in training mileage or intensity.


As the weather is hopefully looking up (fingers crossed !) you might decide to pop out for a jog or a run, below are 4 tips on how to remain injury-free this season and keep a spring in your stride!


Load Management:


  • Your load is essentially how much you are training and stressing your body. Too much, too soon is an old saying, but it’s still very relevant here. Managing how much you are doing and not progressing too quickly is essential in injury prevention.


Strength and Conditioning


  • Strength training helps to improve your tolerance to load
  • To get the best from your running, you should perform 1-2 strength training sessions per week, replacing run sessions if necessary. It may be best, before you start, to get advice and prescribed exercises from a running coach, physiotherapist, sports therapist or trainer.





A 24 Hour Pattern


Use the 24 hour pattern to monitor a your body’s reaction to load. If pain does not settle within 24 hours, running volume should be reduced.





  • plyometric exercises are fast and explosive movements like squat jumps, bounding and hopping which fire the “stretch shortening cycle”, these lengthen and shorten the muscle at speed which allows for energy to be stored and released rapidly.
  • Adding plyometric exercises into your programme can lead to an improvement in the force you can produce which can lead to an increase in speed!


If you need help understanding or implementing any of the above, we have a highly qualified team ready to help you get running fit!