We’ve put together this set of resources to help you prevent running injuries, by introducing strength training into your running programme.
How to Prevent Running Injuries
As a physiotherapist with over 28 years of experience treating running-related injuries, I understand the importance of integrating strength training into a runner’s routine to enhance performance and prevent injuries. Our article on “How to Prevent Running Injuries” emphasises this approach. To further support our community and runners we’ve compiled additional insights and addressed frequently asked questions on this topic.
Frequently Asked Questions About Running Injuries (FAQs)
1. Why is strength training important for runners?
Strength training enhances muscle strength, improves joint stability, and corrects muscular imbalances. This leads to better running mechanics, increased efficiency, and a reduced risk of injuries.
2. How often should I incorporate strength training into my running routine?
It’s advisable to engage in strength training exercises 2-3 times per week. Consistency is key to reaping the benefits and preventing injuries.
3. Will strength training make me bulkier and slower?
No, incorporating strength training will not necessarily make you bulkier. Instead, it enhances muscle efficiency and power, contributing to improved running performance.
4. What are common running injuries that strength training can help prevent?
Strength training can help prevent injuries such as:
– Shin splints
– Stress fractures
– Achilles tendinitis
– Patellofemoral pain syndrome (runner’s knee / anterior knee pain)
– Iliotibial band syndrome (ITBS)
5. How does strength training improve running economy?
By enhancing neuromuscular coordination and power, strength training allows for more efficient strides, reducing energy expenditure during running.
6. Can strength training benefit upper-body muscles for runners?
Yes, developing upper-body strength contributes to better arm drive and helps maintain proper running form, especially during longer runs or when fatigue sets in.
7. Should I perform strength training on the same days as running?
It’s acceptable to combine running and strength training on the same day. However, ensure that the intensity and volume are appropriately managed to allow for adequate recovery.
8. Are there specific strength exercises recommended for runners?
Focus on exercises that target major muscle groups used in running. See our INSTAGRAM reels for specific exercises:
– Squats
– Lunges
– Deadlifts
– Core strength exercises
– Single-leg exercises
Incorporating exercises that mimic running mechanics can also be beneficial.
9. How can I integrate strength training into my marathon preparation?
Including strength training in your marathon training plan can enhance endurance and resilience. Consulting with a physiotherapist will help tailor a program specific to your needs.
10. What should I do if I experience pain during strength training?
If you experience pain during strength training, it’s important to stop and assess the cause. Consulting with a physiotherapist can help address any underlying issues and adjust your training regimen accordingly.
Runners are often very good at running, but when the topic of strength training comes up, many runners, well, run away from it, mostly because they believe it will make them heavier and therefore more prone to injury.
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 then occurs, either because of a sudden introduction to the sport, or a relatively sudden change or increase in training mileage or intensity (like hill repeats).
When it comes to building an injury-resistant body, this analogy is useful, “Don’t let your engine outpace your chassis”, meaning don’t let your aerobic fitness (endurance built up by running) outpace your structural fitness (bones, tendons, ligaments and muscles).
If you do, you’re setting yourself up for injury.
In fact, runners need weight training even more than you may realise. Strength work accomplishes three big goals for runners:
1 Prevent injuries by strengthening muscles and connective tissues, to better handle the loads while running.
2 Run faster by improving neuromuscular (nerve-muscle) coordination and power.
3 Improve running economy by encouraging coordination and stride efficiency. Improving your upper-body strength can also boost your running efficiency. With a stronger core, you’ll be able to maintain a stable upper body, minimising side-to-side movement – and better hold your form at the end of a run when you begin
to tire. And by developing strength in your arms, you’ll improve your arm drive so you can inject more power into your stride, especially uphill.
As usual, if you have any concerns or questions on this topic, please feel free to get in contact with us either directly or through our website or social media channels.
We’re here to help.
And please feel free to share the link to this blog post with anyone you think can benefit from these resources.
BOOST PHYSIO is a leading private physiotherapy practice with high street clinics across North West London. We have 9 branches in the following areas: . Branches of our physiotherapy practice are in Elstree WD6, Swiss Cottage NW3, Hampstead NW3, Hendon NW4 and East Finchley N2 and Kensington High Street W8.
Our private physiotherapy clinics treat patients from all over North West London and North London. We provide same day expert private physiotherapy treatment for sports injuries, neck and back pain. Appointments are available 8am to 9pm and we even have Saturday and Sunday appointments available. Emergency physiotherapy appointments on weekends. Same Day Physiotherapy Appointments.
Patients come for physiotherapy from the following areas: Hendon NW4, Mill Hill NW7, Cricklewood NW2, Hampstead NW3, Belsize Park NW3, Kilburn NW6, Queens Park, Finchley Road, Golders Green NW11, Swiss Cottage and Willesden Green NW10. Fortis Green, Muswell Hill, Highgate N6.
Our physiotherapy clinic in Elstree WD6 provides physiotherapy treatment to patients from Elstree, Borehamwood, Physiotherapy for Stanmore HA7, Physiotherapy for patients from Edgware HA8, Bushey physiotherapy WD23, Radlett WD23, Physio for Aldenham.
