Injury Prevention Essentials

Strength training is often the missing link in many runners’ routines, especially for novice and intermediate athletes. While it may seem like time away from the miles, a well-rounded strength plan actually keeps you on the road longer by reducing injuries and improving performance.

A 2020 study published in the British Journal of Sports Medicine found that strength training can reduce running injuries by up to 50 percent. That’s a big deal when you’re working toward a goal like your first 5K or half marathon and don’t want to be sidelined halfway through your training plan.

So what kind of strength training do runners need? It doesn’t have to be complicated. Focus on movement patterns that support your stride: single-leg stability, hip mobility, core engagement, and glute activation. You don’t need heavy weights or hours in the gym. Even two sessions a week can make a difference.

Try moves like squats, lunges, glute bridges, planks, and deadlifts using body weight or light dumbbells. Resistance bands are another great option, especially for activating smaller stabilizing muscles. Keep reps moderate (8 to 15), focus on form, and breathe through each movement.

Strength work also helps improve running economy, the amount of energy it takes to run at a certain pace. When your muscles are stronger and more coordinated, every step requires less effort. That means you can run farther or faster without feeling more fatigued.

At Outwork Co., we build strength into every runner’s plan. It’s not a bonus, it’s a foundation. If you’re serious about becoming a stronger, more injury-resistant runner, start now. Carve out 30 minutes, two times a week, and watch how your body responds.

Strength is speed. Strength is stability. Strength is how you OUTWORK YESTERDAY without breaking down along the way.