Strength and conditioning (S&C) is one of the most powerful but often underutilised strategies in a runner’s toolkit. As a physiotherapist, I frequently see runners who are looking to improve their performance, overcome recurrent injuries, or just stay injury-free in the long run. What many don’t realise is that structured strength work can make a world of difference in achieving these goals.
Why Strength and Conditioning is Essential for Runners
Running is a high-impact, repetitive activity that puts strain on various parts of the body, particularly the lower limbs. Over time, this repeated strain can contribute to injuries like shin splints, runner’s knee, or Achilles tendinopathy. However, targeted S&C training can help to mitigate these risks by building up the muscle groups that stabilise, propel, and protect the body as it moves. Research strongly supports this approach:
Reduced Injury Rates: Strengthening key muscles, particularly in the lower body, helps to absorb shock and reduce joint strain. Studies show that runners who incorporate strength work are at a reduced risk of developing injuries because the muscles take on more of the load, sparing the joints and tendons (Lauersen et al., 2018).
Improved Running Economy: Strength training has been shown to increase running economy (how efficiently you use oxygen at a given pace), which translates to faster, easier runs. Improved neuromuscular coordination from strength work allows you to recruit muscles more efficiently, resulting in smoother, more controlled movements (Yamamoto et al., 2008).
The Key Muscle Groups for Runners
For runners, the essentials are the calves, glutes, hamstrings, and quadriceps. Let’s take a closer look at why each of these areas matters and how focusing on them can directly benefit your running.
1. Calves
The calves, specifically the soleus and gastrocnemius, are crucial for propelling you forward with each step. They also play a major role in absorbing impact. Research suggests that strong calf muscles can help reduce stress on the Achilles tendon and decrease the likelihood of injuries like plantar fasciitis and Achilles tendinopathy (Munteanu et al., 2013).
Recommended Exercise: Try calf raises on a step, both straight-legged and with a bent knee, to target both calf muscles effectively.
2. Glutes
The glutes are the powerhouse of the lower body and are essential for both stability and propulsion. They keep the pelvis level, maintain alignment, and help prevent common injuries associated with poor running form, like IT band syndrome. Strengthening the glutes can improve hip stability and reduce overuse injuries.
Recommended Exercise: The glute bridge or single-leg bridge is a great way to build glute strength, and when you’re ready, you can add resistance with a band or weight.
3. Hamstrings
The hamstrings play a big role in absorbing impact and stabilising the knee joint during the running cycle. Strong hamstrings help prevent knee injuries, hamstring strains, and allow for more efficient strides. Studies show that eccentric (lengthening) hamstring exercises are particularly effective in injury prevention (Arnason et al., 2008).
Recommended Exercise: Nordic hamstring curls are a gold standard for targeting hamstrings, and they’re particularly beneficial because they emphasise eccentric strength.
4. Quadriceps
The quads help absorb the impact as your foot strikes the ground and provide the push-off needed for propulsion. Quadricep strength is particularly important for downhill running and helps protect the knee joint from strain and injury.
Recommended Exercise: Squats and split squats are ideal for runners, as they not only build strength but also train balance and coordination.
Where to Begin with Strength and Conditioning
If you’re new to strength training, it’s normal to feel unsure about where to start. Beginning with bodyweight exercises is often best. Focus on proper form and gradually increase your load to avoid injury. Aim for two to three strength sessions per week, allowing for at least one day of rest in between.
Best Practices for Success
Start Slow: Build your base slowly, especially if you’re new to S&C.
Consistency is Key: Make strength training a regular part of your routine to see long-term benefits.
Warm Up Properly: Include dynamic stretching to prepare your muscles and joints.
Listen to Your Body: Be mindful of any pain or discomfort during exercises, and consult a physiotherapist if necessary.
Get Support for Your Strength and Conditioning Journey
As a physiotherapist, I believe that a tailored S&C program is crucial for every runner, whether you’re a beginner or an elite athlete. If you’re interested in learning more about how strength and conditioning can elevate your running performance and protect you from injuries, reach out to us today!
Contact us at:
📞 8267 6432
References:
Lauersen, J. B., Andersen, T. E., & Andersen, L. B. (2018). Strength training as superior to stretching for improving strength and reducing injury risk in sports. Journal of Strength and Conditioning Research.
Yamamoto, L. M., et al. (2008). Effects of resistance training on endurance performance and muscle adaptations. Sports Medicine.
Munteanu, S. E., et al. (2013). Foot posture, foot function and Achilles tendon pain in runners. Journal of Foot and Ankle Research.
Arnason, A., et al. (2008). The effect of eccentric strength training on hamstring injury incidence. American Journal of Sports Medicine.
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