Injury is often sen as an inevitable part of running. There is rarely a single cause of a running injury and they often occur because of a combined number of factors over a prolonged period of time.
Common factors that my contribute to running injuries include:
- Individual tolerance to loading, so how much your body can tolerate and respond to the demands you are placing upon it. This in turn is dependent on many factors, including joint range of movement, flexibility, sex, age, previous injuries and types of training for example.
- Biomechanical factors, so the way you can control leg and core muscles.
- Muscle imbalances, particularly in the hip area.
- Lack of flexibility or muscle tightness in the legs.
There is a considerable amount of science and research that is conducted, looking into running injuries and how to prevent them. A recent study in the Scandinavian Journal of Medicine & Science in Sports, has looked at the effectiveness of an 18-week general strength and foam-rolling program on running-related injuries in recreational runners. The full study can be accessed here.
In summary, the study looked at 433 recreational runners over an 18 week period.Just over half of the participants were given a simple exercise program, which included the following strength exercises:
- 1-leg squat
- forward lunges
- side-steps with elastic training band
- supine abduction with elastic training band
- side-plank
- diagonal lifts
- foot supination with elastic training band
They also did foam-rolling exercises for the upper leg; hamstring, quadriceps, gluteal and abductor muscles, and lower leg; plantar fascia, calf and shin muscles. The exercises took around 30 mins and were supposed to be done twice a week. Any injuries were reported on a weekly basis. You can see the exercises here.
So, what did the results show? Interestingly, on face value there were no significant differences in injury rate when comparing the overall intervention group with the control group. However, when compliance with the exercises was analysed, it was found that:
“Recreational runners highly compliant with the intervention were 85% less likely and took on average 57 days longer to sustain a running-related injury when compared with controls, with a cumulative incidence proportion of 4.6% after 18 weeks.”
So, the key word here is compliance. Basically, those that actually did the exercises as advised, did experience less injuries. In this study, 28.5% of the runners were highly compliant performing ±10% of the recommended 36 sessions (32–40 sessions).
So, although there are some limitations to this study, the indications for the benefit of doing strengthening exercises and some foam rolling is really promising.
A simple, regular strengthening routine could be a great addition to your training program. This can take as little as 15 minutes, 2 or 3 times week and should include the key running muscles, so calves, quads, glutes and hamstrings. Add in a bit of foam rolling and injuries could be a thing of the past!
Loaded Single leg deadlift
- Stand on one leg holding a kettlebell or weight in the opposite hand
- Lower the hips back keeping a straight back and push the other leg behind you
- Once the weight lowers towards the standing foot drive the hips forward into standing
Single leg squat
- Balance on one leg with your arms held across your chest
- Keeping your thighs in line lower the hips back as if to sit on a chair
- Drive the hips forwards and up into standing
- Hold a weight to make it harder
Calf raises
- Place the forefoot of one leg on a step and hold a weight in your hand
- Lower the heel as far as possible then raise the heel as high as possible
Do this little circuit through 3 times, 2 or 3 times a week. The key bit is, you need to be loading the exercises, so holding a weight and progressing this so your are challenging yourself.
Download your copy of the Simple Running Strength Program
For ideas for foam roller exercises, take a look at these resources.
We also have a handy little download for you here: Foam Rolling for Runners ‘Super Six’
