How Strength Training Can Help Runners Avoid Injury and Improve Performance
With overuse of injuries making up as much as 75% of running-related injuries (Eihara et al. 2022), strength training programs at Kieser offer a safe path to long-term running success.
Run Strong, Not Sore
Running is a popular form of physical activity worldwide. It’s accessible, efficient, and rewarding—but it’s not without risk. Whether you're training for your next marathon or jogging a few times a week for fitness, you may be part of a worrying trend: high rates of injury among recreational runners (Lauersen et al. 2013).
Research shows that between 37% and 56% of recreational runners suffer an injury each year, with overuse injuries accounting for 60% to 75% of those cases (van Mechelen 1992). That means the majority of running injuries don’t come from accidents or missteps—they come from doing too much, too often, without the right strength to support use. The most vulnerable joint is the knee, which accounts for around 27% of all running-related injuries (van Mechelen 1992).
So how do you stay injury-free while still chasing your running goals?
At Kieser, our philosophy is strength training.
Why Runners Get Injured
To understand how strength training helps, it’s important to first understand why runners get injured. Unlike impact injuries from sports like football or basketball, running injuries are usually caused by repetitive strain. Over time, small muscle imbalances, weaknesses, or inefficient movement patterns are magnified with every step— and even minor issues can lead to major problems, especially over long distances.
Common overuse injuries include:
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Patellofemoral pain syndrome (runner’s knee)
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Iliotibial band syndrome (ITBS)
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Achilles tendinopathy
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Shin splints
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Stress fractures
These issues arise when certain tissues are overloaded repeatedly without adequate time to recover or adapt. But studies show that strength training can play a powerful preventive role (Lauersen et al. 2014).
The Science Behind Strength
Contrary to the popular belief that runners should stick only to cardio, research has consistently shown that strength training significantly reduces injury risk and enhances performance. A major research study found that strength training can help prevent injuries. It showed that strength training reduced sports injuries by over one third – and almost halved the number of overuse injuries (Lauersen et al. 2014).
From protection to performance
Additionally, strength training doesn't just protect your body—it improves how it performs. Research by Eihara et al. (2022) found that runners who included strength training improved their 3 km and 5 km run times by 2–3% by enhancing:
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Neuromuscular coordination (how well your muscles and nerves work together)
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Running economy (how efficiently your body uses oxygen)
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Explosive power and stride mechanics
Importantly, these improvements come not from increasing aerobic capacity, but from building resilient, well-functioning muscles that can support repetitive motion without breaking down.
The Kieser Difference:
At Kieser, strength training for running is designed to build musculoskeletal resilience. Evidence-based, physiotherapy-led strength training is tailored to meet the individual needs of runners looking to prevent injuries and boost performance.
Whether you’re dealing with an existing issue or hoping to avoid one altogether, the team of physiotherapists and exercise scientists work with you to identify weak links, improve muscle function, and correct imbalances. That means fewer injuries, more consistent training, and better results.
Train Smarter, Run Longer
Running should be a lifelong habit, not a short-term activity interrupted by injury. If you are looking to keep your body healthy and your stride strong, strength training is important.
With injury rates as high as 75% for runners, now is the time to get ahead of the curve. Kieser offers targeted, science-backed strength training which can help you build a foundation that supports your running goals for years to come.
Don’t wait for injury to slow you down. Run strong. Start strength training at Kieser today.
References:
Eihara, Y., Takao, K., Sugiyama, T. et al. Heavy Resistance Training Versus Plyometric Training for Improving Running Economy and Running Time Trial Performance: A Systematic Review and Meta-analysis. Sports Med - Open 8, 138 (2022). doi.org/10.1186/s40798-022-00511-1
Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 2014 Jun;48(11):871-7. doi: 10.1136/bjsports-2013-092538. Epub 2013 Oct 7. PMID: 24100287. https://pubmed.ncbi.nlm.nih.gov/24100287/
van Mechelen W. Running injuries. ‘A review of the epidemiological literature’. Sports Med. (1992) Nov;14(5):320-35. doi: 10.2165/00007256-199214050-00004. PMID: 1439399. https://pubmed.ncbi.nlm.nih.gov/1439399/
