Most running injuries don't come from one bad run. They build up over weeks when your muscles and tendons can't keep up with the miles you are asking them to handle. Shin splints, runner's knee, Achilles pain and IT band irritation are some of the most common reasons runners in Milton come to see us.
The good news is that a little strength training goes a long way. Two short sessions a week can help your body handle more mileage, recover faster and run more efficiently. Here are five exercises I give almost every runner I work with.
1. Rear foot elevated split squat
This builds strength in your quads, glutes and hips one leg at a time, which is exactly how you run. Put your back foot on a bench, lower your back knee toward the floor, then drive up through your front foot.
Start with: 3 sets of 8 per leg, holding dumbbells once bodyweight feels easy.
2. Single leg Romanian deadlift
Your hamstrings and glutes control your stride and absorb force every time your foot hits the ground. Stand on one leg, hinge at your hips while reaching your free leg back, then return to standing. Keep your back flat and your hips level.
Start with: 3 sets of 8 per leg.
3. Calf raises, straight knee and bent knee
Your calves take a huge share of the load when you run. Do them with a straight knee to target the bigger calf muscle, and with a bent knee to target the deeper soleus, which matters a lot for Achilles health. Go slow on the way down.
Start with: 3 sets of 12 to 15 of each, one leg at a time when you can.
4. Step ups
Step ups build single leg strength and control through your knee and hip. Use a box around knee height, step up without pushing off your back foot, then lower slowly.
Start with: 3 sets of 8 per leg.
5. Side plank
Running is a single leg sport, and your hips and trunk keep your pelvis level with every stride. Side planks are a simple way to build that control.
Start with: 3 holds of 20 to 30 seconds per side. Once that is easy, try a Copenhagen plank with your top leg on a bench.
How to fit this into your week
Do strength work two times per week
Keep it on easy run days or rest days, not right before a hard workout
Choose weights that feel challenging by the last two reps
Add weight or reps gradually, the same way you build mileage
When to see a physio
Some soreness after a new routine is normal. Pain that changes how you run, keeps coming back, or gets worse each week is a sign to get it checked. Catching it early usually means less time off.
If you are dealing with a running injury, or want a program built around your race and your schedule, book a free consult with us in Milton. Prefer to train on your own time? Our online coaching includes custom programs and virtual check ins.
And if you want people to run with, join our free Saturday morning run club at the Milton Community Ballpark. All paces are welcome.
This article is general information, not personal medical advice. If you are injured, see a registered healthcare provider for an assessment.
