Runners get hurt. A lot. In fact, it's estimated that at least 50% of regular runners suffer an injury each year (some estimates are as high as 79%)!
What can be done about it?
There are lots of things that can be done to help reduce the risk of a running injury. One of them is strength training.
Is strength training enough?
While it's common belief that strength training helps protect against running injuries, the research supporting this idea is somewhat scarce. And at least some studies have suggested that weight training alone does little to protect against injuries, especially if the program is not long enough or challenging enough to force your muscles to adapt.
What does the research say?
Toresdahl (2020) – First time marathoners completed a strength training program 3 times per week for 12 weeks. Results: No significant decrease in injury risk. The program “did not decrease over use injury incidence resulting in marathon noncompletion."
Desai (2023) – Runners participated in a strength training plus foam rolling program 2 times per week for 18 weeks. Results: The participants who actually followed the plan were 85% less likely to be injured.
Baltich (2017) – Runners participated in one of three groups – strength training, functional training, or stretching. Results: No significant difference between injury rates amongst groups. Possibly because all three groups improved injury risk.
Vincent (2022) – “Prevention of trail running injuries requires a multifaceted approach, including education, strengthening, and flexibility exercise, neuromotor control exercise, and plyometrics."
Based on the above, it appears that a multifaceted training approach, which incorporates strength training as well as mobility, balance, and plyometric movements, might be the best way to protect against running injuries.
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