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How to avoid injury through strength training

By on May 24, 2014

Amby Burfoot of Runner’s World reports on new research published in the Journal of Strength and Conditioning Research. The paper suggests the importance of exercises that specifically strengthen hamstring muscles.

One of the key findings in the paper, authored by Oyvind Heiberg Sundby and Mark Gorelick, is that running performance in long distance events appears not to be related to absolute muscle strength. Instead, hamstring muscle strength relative to quadriceps strength seems key.

Runners should do exercises that imitate running while they add some resistance or overspeed element. For example, steep hill bouncing or running, fast downhill running, or horizontal bouncing manuevers such as repeated single-leg long jumps. These exercises should be combined with more specific strength training that targets the hamstrings.

Other strength training stories

Suggested strength training routines are outlined in a number of other recent articles:

  • Jason Fitzgerald highlights six exercises in a circuit that targets the entire core (see featured video): the modified bicycle; balance plank; single-leg glute bridge; side plank leg lift; modified dog bird; and supine bridge leg lift.
  • Monica Eiler provides an alternative routine, including exercises such as burpees, squats and leg presses, as well as stair intervals.
  • Jeremy Duvall focues on four upper-body exercises: renegade row, single-arm bodyweight row, lunge stance single-arm shoulder press, and the anti-rotation press.
  • Valerie Hunt highlights the three exercises she gives time-pressed runners and triathletes: front squat; hang clean; and push press.

In addition, Matt Fitzgerald in a recent post sets out the case for cross-training, including strength training. He notes how this can correct inadequate strength in key stabilising muscles and help avoid many overuse injuries.

More reading on strength training

Have you come across an interesting article on the issue? If so, why not add to the list of useful strength training links below.

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How to avoid injury through strength training

Coverage of recent research on the benefits of strength training for runners and suggested routines.

Source: http://www.runninginjury.co.uk/community/avoid-injury-strength-training/

May 21, 2014 - running.competitor.com - 21
Competitor.com: Upper Body Exercises That Improve Running Form

Jeremey DuVall notes that a bulky upper body haunts the dreams of runners nearly as much as a forced mid-race porta-potty stop. Extra weight up top brings visions of slower race times and reduced flexibility, which leads to runners neglecting their upper body in the weight room.

May 22, 2014 - runnersworld.com - 22
Runner's World: Strengthen Hamstrings To Improve Your Running Economy

Distance runners have always known they need not look like super-muscular sprinters or body builders. Bulging muscles don't improve performance; they make you big and bulky when you want to be lean and mean. Still, moderate strength training remains popular and recommended for distance runners because it can increase power and perhaps reduce injuries.

May 22, 2014 - running.competitor.com - 19
Competitor.com: 5 Reasons Why Every Runner Should Cross-Train

Matt Fitzgerald writes:
As recently as 15 years ago, few elite runners did much in the way of cross-training, which I like to define broadly to include all forms of resistance training, stretching, and non-impact endurance training activities such as bicycling.

May 22, 2014 - mensfitness.com - 25
Men's Fitness: The Runner's Strength Workout

Pro tips on how to be a better runner without running.

May 22, 2014 - huffingtonpost.com - 25
Huffington Post: 6 Core Exercises To Make You A Stronger, Faster Runner

Jason Fitzgerald writes:
As runners, we love to lace up our shoes and head out the door to enjoy a few fun miles. The endorphin rush felt after a long run or interval session can't be beat. But sometimes, injuries can keep us from...

May 22, 2014 - stack.com - 26
Stack.com: Weight Training for Runners

T.J. Murphy writes:
On March 31, Linsey Corbin toed the line for her first major race of 2014, the Ironman Los Cabos, in Los Cabos, Mexico. It was a hot day on a challenging course, but after 2.4 miles of swimming, 112 miles of biking and the first 13 miles of the marathon, Corbin took command of the race and held on for the win.

May 22, 2014 - runninginjury.co.uk - 23
RunnersConnect: Strength Training for Runners

After being a running coach for 10 years, I've been asked hundreds of questions about how and when to add strength training to a running schedule. So, I spent months thinking about the best way to provide you all the information you need in an organized format that didn't make you feel overwhelmed.

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