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The Benefits of Strength Training for Runners: A Chiropractor’s Perspective

As a runner, you might think that the best way to improve your performance is by running more miles. While mileage is important, incorporating strength training into your routine can significantly enhance your running efficiency, reduce the risk of injury, and ultimately make you a stronger and faster runner. At SportsFit Health and Rehab, we specialise in helping runners achieve their full potential through personalised strength training programs. Here’s why strength training is essential for runners, from a chiropractor's perspective.

Why Strength Training Matters for Runners

  1. Injury Prevention Running is a high-impact sport that can put a lot of stress on your joints and muscles. Strength training helps to build muscle strength and improve joint stability, reducing the risk of common running injuries such as shin splints, IT band syndrome, and plantar fasciitis. As a chiropractor, I often see runners with these injuries, and a well-structured strength training program can be a game-changer in preventing them.

  2. Improved Running Economy Strength training improves your muscle efficiency, which means you use less energy to run at the same pace. This concept, known as running economy, is crucial for endurance athletes. By strengthening the muscles used in running, you can enhance your form and efficiency, making every step more effective.

  3. Enhanced Power and Speed Plyometric exercises and resistance training can increase your explosive power, which translates into faster running speeds. Strengthening your core, glutes, and legs helps you generate more force with each stride, giving you that extra boost during sprints and races.

  4. Balanced Muscle Development Running primarily engages the lower body, but neglecting the upper body and core can affect overall strength and endurance. Strength training ensures that all muscle groups are developed evenly, contributing to overall athletic performance and reducing the risk of overuse injuries.

How to Incorporate Strength Training into Your Routine

  1. Start with the Basics Begin with bodyweight exercises such as squats, lunges, planks, and push-ups. These foundational movements are great for building strength and can be done anywhere.

  2. Progress Gradually As you become more comfortable with strength training, gradually incorporate weights and resistance bands. Focus on compound movements that work multiple muscle groups at once, such as deadlifts, bench presses, and rows.

  3. Include Plyometrics Plyometric exercises are excellent for developing explosive power. These exercises mimic the dynamic movements of running and can enhance your speed and agility.

  4. Stay Consistent Aim to include strength training sessions 2-3 times per week. Consistency is key to seeing improvements in your running performance and overall strength.

  5. Seek Professional Guidance If you're unsure where to start, consider working with a professional. At SportsFit Health and Rehab, we offer personalised strength training programs designed specifically for runners. As a chiropractor and strength coach, I can help you create a program that fits your needs and goals, ensuring that you get the most out of your training.


Strength training is an invaluable tool for runners looking to improve their performance and stay injury-free. By incorporating regular strength workouts into your routine, you can enhance your running economy, power, and overall athleticism. If you’re ready to take your running to the next level, contact us at SportsFit Health and Rehab. As a chiropractor with extensive experience in endurance sports, I can help you achieve your goals and run stronger than ever.

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