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What are the benefits of incorporating strength training around your running training?

By Hollie Maskell, Physiotherapist, BSc

Running blog post

Running is a popular form of physical activity. It is a great form of cardiovascular exercise and easily accessible as all you need is yourself, trainers and outside space!

The health benefits of running can include:

-Improvement in cardiovascular fitness

-Keeping our muscles strong

-Helps us build stronger bones

-Helps to maintain a healthy weight

-Helps to improve sleep quality

-Can help to relieve stress

-Reduces the risk of cardiovascular disease

Whilst running has many health benefits, running regularly can increase your risk of an overuse injury.  An overuse injury is a type of muscle or joint injury that is caused by repetitive trauma. They can be caused from training errors such as; exercising too much, exercising too fast or technique errors. This is why strength training is so important to reduce overuse injury.

Strength training should target major muscle groups such as hip flexors, quadriceps, hamstrings and the calf complex which are all used when running. This is to allow the muscles to be strong enough so they can deal with the load you put these muscles through when running to prevent injury.

Some go to strengthening exercises are; squats, lunges, heel raises, deadlifts which can all be done with an appropriate weight. Strength training should be done approximately 2-3 times a week including 8-10 repetitions of 3 sets for each exercise. To see these exercises demonstrated, head to our Instagram page for some exercise videos.

It can be helpful talking to a health care professional about what exercises would be best to do to ensure you minimise risk of injury. If this is something you feel would be beneficial to you, feel free to give the reception team a call to get booked in for a session. We also offer GAIT analysis and orthotics fittings, all of which help reduce risk of injury in runners.

Leslie Abrahams