MORE STRENGTH TRAINING, FEWER INJURIES FOR RUNNERS?
In the past decade, the prevailing trend in preventing running injuries has shifted towards prioritising strength training over traditional methods like stretching or focusing on footwear. This shift has been prompted by disappointing results from studies on conventional injury prevention techniques. The underlying principle supporting strength training as a preventative measure is straightforward: injuries occur when tissues are subjected to more stress than they can handle, and strengthening these tissues should theoretically reduce injury risk.
However, recent findings from a systematic review of exercise-based injury prevention programs for runners, led by Richard Blagrove of Loughborough University, urge caution regarding the effectiveness of strength training in this context. Despite Blagrove's expertise in strength and conditioning for endurance running, the overall conclusion regarding injury prevention is underwhelming. Nonetheless, there are optimistic indications and avenues for further investigation.
The review faced challenges in identifying suitable studies, particularly ensuring that subjects were predominantly runners. Out of the limited pool of studies meeting the criteria, incorporating nine articles with a total of 1,904 subjects, the exercise interventions varied widely, including strength exercises, plyometrics, core routines, and foot strengthening exercises. Surprisingly, given the diversity of regimens, there was no significant difference in injury risk or rate between the exercise and control groups.
This lack of conclusive evidence underscores the need for further research. Specifically, the effectiveness of straightforward strength training routines, a common supplementary exercise for runners, remains largely unexplored. While evidence from other sports suggests that supervised exercise programs may yield better results, this has yet to be confirmed in the context of running.
One notable study from 2020 focused on foot and ankle strengthening, demonstrating promising results in reducing injury risk. However, the overall meta-analysis excluded certain studies due to inconsistencies and lack of response from the authors, highlighting the importance of rigorous data scrutiny.
In conclusion, while the logic behind incorporating strength training into running routines appears sound, the empirical evidence supporting its efficacy in preventing injuries remains inconclusive. Nevertheless, the benefits of strength training extend beyond injury prevention, including improvements in running economy and long-term health. Thus, while injury prevention would be a valuable bonus, the existing benefits of strength training make it an appealing component of any runner's regimen.
