The Role of Strength Training for Injury Prevention in Long Distance Runners
Strength training plays a vital role in both injury prevention and performance enhancement. When considering long distance running, strength training can be more difficult to fit into a weekly training routine, but is well worth making time for.
Strength training for runners should include a variety of exercises, some examples are given below:
Eccentric & Concentric (i.e. moving under load) exercises allow runners to:
- Develop strength and power, which is essential for injury prevention
- Equally distribute force through the body, instead of unevenly placing load on weak or deficient areas
- Improve running economy
Isometric (i.e. static holds) exercises are perfect for runners, as they:
- Relieve tendon pain
- Strengthen and stiffen tendon tissue
- Organise the collagen within tendon to re-generate tendon health
- Have a lower stress on muscles, which results in less training soreness; thus, reducing the impact of exercises on run specific training and fatigue
Core exercises are essential for long distance runners, as they:
- Improve stability of the pelvis and spine; and allow for balanced force absorption through the lower body
- Allow hips, pelvis and posterior chain to work efficiently together and expend less energy while running
