Building strength the right way
Strength training helps runners improve their form and efficiency, prevents injury, supports weight management, and builds the body's overall structure. It also introduces progressive overload, which trains muscles to adapt and grow stronger over time. Running tends to emphasize the lower body, but upper-body strength training matters too, a strong core, upper back, and shoulders help maintain proper posture throughout a run.
Stability and core strength can reduce common running injuries such as runner's knee, shin splints, Achilles tendonitis, and hip flexor tightness. Anti-rotation exercises like the Pallof press build core strength by training the body to maintain a neutral spine during movement.
Finding the right amount of flexibility
Flexibility helps the body move efficiently, generating more power with each push-off and reducing injury risk. But too much flexibility can also be a problem, muscles and tendons that are excessively loose behave like an overstretched rubber band, more prone to tearing over time. A 2009 study found that runners with lower flexibility face a greater risk of injury because they struggle to maintain proper body position during exercise, which can create an unsteady gait and hurt running economy.
Dynamic stretching before and after a run helps runners find that balance, improving flexibility while giving the body time to recover after exertion.
Why mobility matters for injury prevention
Mobility, the capacity to move a joint freely and efficiently, is essential for preventing injury. If you can do a slow overhead windmill with your arms and your shoulder moves through its full range of motion without pain, you have good shoulder mobility; difficulty with that same movement can signal a mobility problem worth addressing.
Runners should build mobility exercises into both their pre-run routine and their post-run recovery, a head-to-knee seated forward fold or a standing quadriceps stretch, for example, can help increase range of motion before each run.
When to bring in a physical therapist
Running is popular, convenient, and relaxing, but without the right precautions it can also become risky. A qualified physical therapist can evaluate running ability and design a program that strengthens strength, stability, and flexibility together, while helping runners understand their body's capacity for weight-bearing load, which varies from person to person based on experience and training level.
Musculoskeletal injuries are common and can come from a variety of causes. When pain shows up in the joints, it's often a sign that something is amiss, and seeking a professional assessment should be the first step. If you're experiencing pain or discomfort while running, our team at Tribeca Physical Therapy can provide an assessment and a personalized treatment plan.