Does Strength Training Prevent Running Injuries?
Strength Training for Runners: Does strength training actually prevent injury?!
I will start off by saying that I am a MASSIVE advocate of strength training! It has undoubtedly changed my running for the better! I am stronger uphills, more resilient in the busniness end of races (less glute fatigue), and, I do believe it has helped me come back from an achilles tendonopathy in 2020 to being an even better runner than ever! And thats just my opinion and as an N of 1! One of rich Blagrove's many pieces of work can be viewed here to see the many positives of strength training alongside your running!
With that, before you all go cancelling your gym memberships, ensure you read the whole artcile, and maybe even listen to the epsidoe with Rich to gain more valuable insights!
Lets dive in!
In a recent episode of the Maximum Mileage Coaching podcast we explored the question "Does Strength Training Prevent Running Injuries?"
I had the pleasure of interviewing Richard Blagrove, a senior lecturer at Loughborough University and an expert in strength and conditioning for runners... he even wrote the book on the subject, literally!! You can buy his book here. Richard shared valuable insights from his latest research on the effectiveness of exercise-based prevention programs in reducing injuries among endurance runners. Here's a comprehensive overview of our discussion and practical advice for runners looking to enhance their training with strength and conditioning!
The Role of Strength Training in Injury Prevention
For many runners, the belief that strength training can prevent injuries is a primary motivation for incorporating it into their training regimen. However, Richard’s recent systematic review and meta-analysis challenge this widely held belief. His study, titled "Do exercise-based prevention programs reduce injury in endurance runners?", analyzed data from nine different studies involving nearly 2,000 runners.
Key Findings from the Study
The study concluded that there is no definitive evidence to support the idea that strength and conditioning (S&C) significantly reduces injury risk or injury rates among endurance runners. However, it's important to note that the type and quality of strength training varied widely across the studies, with many not incorporating what would be considered "proper" strength training by experts.
Supervision and Adherence
One interesting pattern that emerged from the research was the positive impact of supervision on the effectiveness of strength training programs. Studies that involved supervised training, whether in person or online, showed better adherence and some positive effects on injury prevention. This suggests that the accountability and correct technique enforcement provided by supervision play a critical role in the effectiveness of S&C programs.
Practical Advice for Runners
- Seek Professional Guidance: If possible, work with a qualified strength and conditioning coach who can tailor a program to your specific needs and monitor your progress. This personalized approach can help ensure you’re doing the exercises correctly and consistently.
- Consistency is Key: Engage in strength training 2-4 times a week, focusing on a mix of resistance training, plyometrics, and conditioning exercises targeting vulnerable areas.
- Broader Health Behaviors: Pay attention to overall health behaviors, including adequate sleep, proper nutrition, and stress management. These factors are crucial in injury prevention and overall performance.
- Progress Gradually: Avoid sudden increases in training volume or intensity. Gradual progression helps the body adapt and reduces the risk of injury.
Integrating Strength Training into Your Routine
For runners, strength training should not be an afterthought. It can enhance performance by improving running economy, VO2 max, and overall strength, which are critical for tackling hills and maintaining form during long runs. Even if the primary goal isn't injury prevention, the benefits of strength training for overall fitness and running performance are well-documented.
Strength Training Tips:
- Lift Heavy: Incorporate heavy lifting sessions into your routine, focusing on compound movements like squats, deadlifts, and lunges.
- Plyometrics: Include plyometric exercises such as box jumps and jump squats to improve explosive power.
- Core Strength: Don't neglect your core. Exercises like planks, Russian twists, and leg raises are essential for stability and endurance.
Case Studies and Success Stories
To illustrate the benefits of strength training, here are a couple of success stories from runners who have seen significant improvements:
Case Study 1: Jane's Marathon Success Jane, an avid marathon runner, struggled with recurrent knee injuries. After incorporating a structured strength training program focusing on lower body strength and core stability, she not only managed to stay injury-free but also shaved 15 minutes off her marathon time. Jane credits her success to the consistent strength training sessions and guidance from her coach (Yep, that was me!!).
Case Study 2: Tom's Transformation Tom, a recreational runner, initially hesitated to add strength training to his routine. However, after suffering from frequent ankle sprains, he decided to give it a try. With a program that included resistance training and plyometrics, Tom noticed a significant improvement in his running form and endurance. His ankle issues diminished, and he felt stronger and more confident in his runs.
Getting Started with Strength Training
For those new to strength training, here are some tips to get started:
- Start Slow: Begin with bodyweight exercises and gradually progress to using weights.
- Focus on Form: Proper form is crucial to avoid injuries. Consider working with a coach or using online resources to learn correct techniques.
- Create a Balanced Routine: Include exercises that target all major muscle groups to ensure balanced development.
- Track Your Progress: Keep a workout journal to track your progress and make adjustments as needed. At Maximum Mileage, we use TrainingPeaks, the leader in endurance coaching software to not only create your running plans, but to lso construct your strength training!
Conclusion
While the latest research might temper expectations about the injury-prevention benefits of strength training, it underscores the importance of a well-rounded approach to training. Consistency, supervision, and a focus on overall health are key components of a successful strength training program for runners. Keep in mind that the research is ongoing, and future studies may provide clearer guidance. For now, keep that gym membership, stay committed to your strength training routine, seek professional advice when possible, and remember that building a strong, resilient body is a journey worth undertaking!
For more insights and tips on optimizing your running performance, visit Maximum Mileage Coaching.
Related Links:
- Strength Training for Runners: Benefits and Best Practices
- Optimizing Your Running Form
- Understanding Running Injuries: Prevention and Recovery
By integrating these strategies into your training, you can make the most of your strength and conditioning efforts and run stronger, healthier, and more efficiently.
