Understanding the Science: How Targeted Strength Training Prevents Injury
Science-Backed Strategies to Stay Strong, Confident, and Injury-Free
If you've heard that strength training can reduce your risk of running-related injuries but wonder about the science behind it and how it applies to you, this post is for you. Understanding the "why" behind strength training isn’t just about knowledge—it’s about motivation. When you know how calf raises can help you run faster or why knee exercises prevent injuries, staying consistent with strength training can be much easier.
This post dives deep into the science behind targeted strength training and its role in preventing the six most common running-related injuries.
By the end, I hope you'll have a clear understanding of how to avoid these injuries and feel inspired to take actionable steps toward strength and longevity in your running journey!
At the end of this post, I’ll take all the information here and show you what a science-backed, preventative strength training plan that incorporates these concepts looks like.
Common Running-Related Injuries and How to Prevent Them with Strength Training
1. Runner’s Knee
What is it?
Runner’s knee refers to irritation of the patellar tendon, located just below your kneecap. This area works hard while running—second only to your calves—and is one of the more common areas for runners to experience pain.
Common symptoms:
Pain below the kneecap, especially after sitting for prolonged periods.
Pain during the start of a run, which may improve as you continue.
How Strength Training Helps:
Patellar tendonitis is caused by the overall work to this area of your knee (whether through running, strength training or cross training) being greater than the amount you can recover from. So, by improving your recovery time through strength training -it’s less likely that tendonitis (or runners knee) develops!
Research shows that strengthening the patellar tendon improves its health by increasing the cellular turnover rate inside your patellar tendon - pretty cool, huh? The increase in cellular turnover improves recovery in the area, making it less susceptible to overwork and tendonitis.
In fact, a recent study showed that strengthening your knees can reduce your risk of knee pain over the next 5 years. So, if you’re looking for tools to feel better and invest in your longevity as a runner - strengthening your knees is key.
2. IT Band Pain
What is it?
Pain along the outer side of the knee caused by overuse or irritation of the iliotibial (IT) band. The IT band is connected to muscles in the hip, including the gluteus maximus and tensor fasciae latae.
Common symptoms:
Tightness or pain along the outer thigh.
Pain on the outside of your knee, about two inches above the knee crease.
How Strength Training Helps:
Contrary to popular belief - your IT Band isn’t just a thick band of fascia that needs stretched and foam rolled. Your IT Band is a tendon that connects your knee to your glute muscles.
So, strengthening the muscles attached to the IT band improves the health of your IT band, which is shown by research to reduce pain. While you may have been told that stretching your IT Band is important - research shows that reduced flexibility—not increased stretching—is often key to recovery, as stiffness can help stabilize the area.
3. Achilles Tendonitis
What is it?
Achilles tendonitis occurs when the Achilles tendon, which connects your calf muscles to your heel, is unable to adapt to increased demands—such as mileage spikes, new running shoes, or elevation changes.
Common symptoms:
Pain and stiffness behind your heel bone, especially when you first stand up to start walking or start running.
Pain and stiffness 2” above your heel bone (in your heel cord), especially when you first stand up to start walking or start running.
How Strength Training Helps:
Just like with patellar tendonitis, Achilles tendonitis is a sign that your tendon isn’t as healthy as your body needs it to be. The good news is this can absolutely improve! Research shows that strengthening this area through heavy resistance training and isometric exercises can improve the health of your Achilles, reduce pain and even reverse some of the effects of aging on your tendons.
4. Plantar Fasciitis
What is it?
A common condition involving sharp pain in the heel, especially with the first steps out of bed. Risk factors for this include: decreased food mobility, inadequate calf strength and decreased big toe mobility.
Symptoms:
Heel pain, especially the first few steps in the morning or after periods of sitting.
Discomfort when walking or running.
How Strength Training Helps:
Your plantar fascia is what connects your toes to your heel, so the movement inside your foot and toes directly impact how your plantar fascia moves and feels.
Your calves work directly with your plantar fascia, as well.
So, a preventative plan that focuses on the mobility in your feet, strength of your calves and movements of your toes is key to prevention.
While it’s common to focus a lot on glute strength for runners - it’s important to know that your calves and feet are the thing that work hardest when you run - we have to keep them strong, too!
5. Hip Tendonitis (Formerly Hip Bursitis)
What is it?
What was once labeled hip bursitis is now understood to be irritation of the gluteus medius tendon. Your gluteus medius is one of the hip muscles that works hardest when you run, so it’s important to keep this tendon as healthy as possible to focus on prevention!
Common symptoms:
Pain when lying on your side or crossing your legs.
Discomfort at the start of a run that improves as you continue.
How Strength Training Helps:
Strengthening the gluteus medius reduces tendon irritation and builds resilience. Research shows that strengthening your tendons helps to increase cellular turnover, improve collagen alignment and improve bloodflow.
So, one of the best things you can do for the health of your tendons is strengthen them regularly!
However, stress levels also play a crucial role. A recent study showed that stress can be just as much a risk factor for developing hip tendonitis as strength or flexibility. High stress and poor sleep can increase allostatic load—the cumulative stress on your body—raising your risk of irritation. So, it’s important to have an outlet for your stress, too.
6. Calf Strains
What is it?
Calf strains occur when the calf muscles, responsible for propelling you forward while running, lack sufficient strength or power to handle the demands placed on them. A calf strain can affect either your soleus (lower calf) or gastrocnemius (upper calf).
Typically, a soleus calf strain will feel like an intense tightening in your calf. While a gastrocnemius calf strain often feels like something hit you in the back of your leg while trying to run.
Common symptoms:
Pain or tightness in the calf that gets worse the longer you’re on your feet.
How Strength Training Helps:
Research shows that one of the biggest risk factors for calf strains is a decrease in calf strength or power compared to what’s considered optimal for your age group.
The good news is that you can learn to improve this!
Strength training builds both the strength (how much weight you can lift) and power (how quickly you can move) of your calves. These improvements not only reduce injury risk but also enhance running economy and performance.
Example Strength + Mobility Plan
Let’s say you have 30 mins 2x/week you can spend on strength training and you want to focus on prevention and longevity. This isn’t unlike most of my clients!
So, we’re going to build out a plan that focuses on each of these key areas - ready?
Workout A
Runners Knee Prevention = Split squats (high weight, low reps)
IT Band Prevention = Deadlifts (high weight, low reps)
Achilles Tendonitis Prevention = Calf isometrics (moderate weight, long holds)
Workout B
Plantar Fasciitis Prevention = Foot mobility exercises (moderate resistance)
Hip Tendonitis Prevention = Side planks (bodyweight, long holds)
Calf Strains Prevention = Calf raises (heavy weight, low reps) or plyometrics
Taking Action: Building Your Strength Routine
Consistency is the key to reaping the benefits of strength training, but knowing where to start can feel overwhelming. Here are some simple steps:
Start Small: Begin with 1–2 strength sessions per week, focusing on major muscle groups like glutes, quads and ankles.
Progress Gradually: Increase resistance, reps, or intensity as your strength improves.
Balance Your Week: If you’re new to strength training, choose days that you are either not running or doing easy runs to not overwork areas.
Want a personalized plan?
Soon, I’ll be introducing a way to get personalized strength and mobility programs from me, along with accountability and frequent check-ins for support. If you’re interested, here’s the link to join the waitlist!
Spots will be limited to ensure everyone receives the support they need, so add yourself to the list to get first access when spots open.
