We see lots of runners in the clinic, from the beginner couch-to-5k type to the ultramarathoner clocking 100-plus kilometres a week. Both often present with the same running injuries from similar causes. In Part One we looked at training error, cadence and gait patterning. This guide covers how to prevent running injuries with strength training, rest and recovery, and the right running shoes, focusing on single leg strength and the recovery habits that actually move the needle.
Single Leg Strength and Control
Single leg strength and functional control play a real role in whether you prevent running injuries or pick them up. Strengthening the legs in general, and specifically the quadriceps, glutes, hamstrings and calves, builds the capacity of the muscles and thickens their tendons, which improves their ability to absorb impact.
This kind of conditioning also improves the spring-like function of the muscle-tendon unit, making you more efficient. A structured strength training program focused on single leg exercises targets single leg control too, which reduces the unwanted, inefficient movements that often lead to injuries.
A running-specific strength training program covering the above should ideally be done twice per week to reduce your injury risk. This is one of the most effective ways to prevent running injuries over the long term.
Rest and Recovery
Rest and recovery are vital to the body working well, and neglecting them is one of the most common ways runners fail to prevent running injuries. One of the most frequent training errors we see is simply not enough rest.
Rest days can be complete rest, or non-impact cross-training such as cycling or swimming. There needs to be enough time between runs for the body to repair the accumulated micro-damage that is a normal part of training. The problem starts when that damage does not heal properly and more accumulates on top, leading to injuries over time. These can present as stubborn problems like tendinopathies or bone stress injuries.
For the average runner, a rest day between every run is sensible. Unless you have been running consistently for years, built your load slowly, and are running high weekly volumes, there is no need to run on back-to-back days.
Recovery Is More Than Rest
Recovery and rest are related but not identical. Recovery has many facets, but the two most important are sleep and nutrition. Plenty of people do ice baths and saunas, yet very few of those same people eat well, hydrate properly and sleep enough.
Those two things, sleep and nutrition, will do more for your recovery than all the add-on treatments combined. If you want better results from your training and to prevent running injuries, prioritise sleep and nutrition first, and treat rest and recovery as seriously as the running itself.
Running Shoes
Your running shoes are an important factor in preventing running injuries too. Every shoe has different characteristics, and there have been big advances in shoe technology over the last decade. Considerations include heel drop, weight, sole width, rocker, cushioning and toe box size, plus material and whether the shoe has a plate, a half plate or none.
One of the most important things is to actually get your foot in the shoe. You can usually tell straight away whether it is comfortable, the right size, and suited to your foot shape. Talking through your running style and strike pattern with a specialist running store helps you get the right shoe, so try to visit a true running-specific store where the staff know their stuff. Bring your current running shoes too, since your strike pattern shows in the wear on the sole.
As with rest and recovery, the lowest-hanging fruit is often the best. You should not clock much more than 600km in a pair of running shoes, or there will be little cushioning left in the soles and you will absorb more force through your bones, joints and tendons. Updating your running shoes is one of the easiest and most effective things you can do to prevent running injuries.
Putting It Together
There is a lot potentially involved in a running injury. The factors across Part One and Part Two, from training error and cadence through to single leg strength, rest and recovery, and running shoes, can all be drivers. This is why being assessed by someone with expert knowledge matters when you are dealing with a running injury.
Our running assessment looks at these factors together, and our sports physiotherapy and performance physiotherapy teams can help you build the strength and recovery habits to keep running. The right advice and a few simple changes can be the difference between a nagging injury and getting back to pounding the pavement.
Frequently Asked Questions
How can I prevent running injuries?
The most effective ways to prevent running injuries are building single leg strength through twice-weekly strength training, prioritising rest and recovery including sleep and nutrition, and running in appropriate, not-worn-out running shoes.
How often should runners do strength training?
Twice per week is a good target for a running-specific strength training program. Emphasising single leg strength and control helps your muscles and tendons absorb impact and reduces inefficient movement that leads to injury.
How important is rest and recovery for runners?
Very. Inadequate rest and recovery is one of the most common causes of running injuries. Beyond rest days, sleep and nutrition are the two highest-value recovery tools, ahead of add-ons like ice baths and saunas.
How often should I replace my running shoes?
As a guide, replace running shoes by around 600km. Beyond that the cushioning is largely gone and you absorb more force through your bones, joints and tendons, which raises your risk of running injuries.
Read Part One
This post covered how to prevent running injuries through strength and recovery. If you missed it, Part One covers what causes running injuries, including training error, cadence and gait patterning.
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BeFit Training Physiotherapy Edgecliff
Ground Floor, 287-289 New South Head Road, Edgecliff NSW 2027
Phone: (02) 9327 7749
BeFit Training Physiotherapy Coogee
Shop 1/2 Byron Street, Coogee NSW 2034
Phone: (02) 7205 2805
