School · Runner's health · 45 s .
Strength for runners
Two sessions a week make a difference.
A large review of sports injury prevention found that strength training cut injuries to less than a third. Stretching, in the same review, made no difference.
In distance runners, two or three strength sessions a week usually improve running economy: the same pace for less energy.
Start with your body weight and good technique: squats, split squats, Romanian deadlifts, calf raises, glute bridges and, later, small hops. Then add load gradually.
Two short strength sessions a week: injury insurance and free speed.
Quick check .
In the large prevention review, what cut injuries most?
Strength cut them to under a third; it also improves running economy.