Why Strength Training Is Crucial for Injury-Prone Runners

It’s a common misconception that running alone is enough to build leg strength. 

As a running physical therapist, I’ll hear a lot about how injury-prone runners feel the solution to their pain is stretching, foam rolling or trialling out ten new pairs of shoes. 

But, honestly? You’ll likely see better results by taking a season to focus on strength training.

In fact, if you’re a runner who’s been dealing with recurring pain, strength work should be your number one priority — even more than speed workouts or long runs. 

Here’s an explanation of why:

Most Running Injuries Happen When Stress Exceeds Strength

Most running injuries occur when the repetitive impact of running exceeds your body’s ability to handle it. It’s not just about poor form or bad luck — it’s about load vs. capacity.

And if your body’s strength can’t keep up with the mileage or intensity you're asking of it, pain is almost inevitable.

Think of Your Body Like a Bridge

Let me explain it another way:

Imagine your body is a bridge. Every run is like a car driving across it. 

Imagine that your body is a bridge. Every run you do is like a car driving across that bridge. When only a few cars pass, it’s no problem. However, if you hit a rush hour of cars, all piling up every day and it’s been years since your bridge has been reinforced, something eventually gives. 

That's typically how overuse running injuries happen.

Strength Training Reinforcements

Strength training is what reinforces the bridge. It reinforces the structure so it can withstand more traffic (aka mileage, hills, speedwork). It makes the joints, tendons, and muscles more resilient to impact.

I was on a coaching call with one of my long-time clients last week. She and I began working together several years ago to address foot pain as she increased her mileage for the first time since having children.

She’s been feeling strong since we started working together, but last summer was when she began heavy strength training. And her running has improved dramatically! 

On the call she said to me, “I used to avoid hills, like get in my car and drive somewhere different to keep my run flat. But now I feel so strong on them and I’m getting faster.”

Take a Season of Strength

So if you’re stuck in the injury-recovery-injury cycle, it might be time to shift your focus. For a season or two, build your strength first.

If you’re finding that you’re stuck in a cycle of injuries, here are some actionable steps to get started strengthening:

• Select a time in your week that you can consistently do strength training

• This is the MOST important step. Set up a fool-proof system to keep yourself accountable. Even the most basic strength training yields results from consistency.

• Choose exercises that combine as many target muscle groups as possible

• My favorite for beginners are: squats, deadlifts, single leg bulgarian split squats, single leg deadlifts, calf raises, and jump rope

• Ensure you are using the proper form

• This may require an additional step. You may have to schedule a time with a personal trainer, but it’ll be worth it to ensure that you are performing these activities the correct way. If you’re curious about form, sign up for my free Runner’s Checklist Sampler - which will take you through self-guided video instruction of key tests for runners.

• Gradually increase the resistance or intensity 

• Not every workout should make you sore, but if you are not increasing the resistance you use during your exercises, your strength will plateau.
  
  

You can always add more miles later. But without a strong foundation, more miles often just lead to more problems.

Ready to Build a Stronger Body That Can Handle the Miles?

If you’re tired of dealing with running injuries and want a smarter path forward, that’s what I do! My Return to Run Program is designed to rebuild your strength, confidence, and mileage — safely and sustainably.

👉 Click here to book a Discovery Call to find out what you might be missing in your training plan.

Or reach out to me directly — I’d love to hear your story and help you get back to running pain-free.