If you run consistently, chances are you’ll deal with an ache or injury at some point during training. That doesn’t mean running is bad for you. More often, injuries happen when the body isn’t strong enough to handle the repeated stress of running.
Running places the same load on your body thousands of times. When certain muscles aren’t doing their share of the work, that stress gets shifted to areas that aren’t meant to take it alone. Over time, pain shows up. Strength training helps by improving how your body absorbs and controls those forces.
Below are three of the most common running injuries and how strength training helps prevent them.
Runner’s Knee
Runner’s knee typically feels like pain around or behind the kneecap. It often shows up when running downhill, walking downstairs, or after sitting for a while. Even though the pain is felt at the knee, the root of the problem is usually higher up.
Common contributing factors include:
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Weak hips and glutes
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Poor control during single-leg landing
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The knee collapsing inward with each step
When this happens repeatedly, extra stress builds up around the kneecap.
Strength training helps by improving hip strength and leg control so the knee isn’t taking the full load on its own.
Strength work that helps protect the knee includes:
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Single-leg squats
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Step-downs
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Split squats
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Side-lying or banded hip exercises
Research shows improving hip strength can significantly reduce knee pain in runners.
Achilles Pain
Achilles pain often starts as stiffness or soreness near the heel. Many runners notice it first thing in the morning or during speed work and hill training. The Achilles absorbs a large amount of force every time your foot hits the ground.
This type of pain is often linked to:
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Sudden increases in mileage or intensity
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Inadequate calf strength
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Tendons that aren’t prepared for higher loads
Stretching alone doesn’t solve this problem. What the Achilles really needs is the ability to tolerate more force.
Strength training helps by gradually increasing the load the calf muscles and Achilles can handle.
Effective strength work includes:
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Slow, controlled heel raises
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Calf strengthening with the knee straight and bent
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Gradual progression in resistance over time
Research consistently shows progressive calf strengthening is one of the most effective ways to prevent and manage Achilles pain in runners.
IT Band Pain
IT band pain is usually felt along the outside of the knee and often gets worse as mileage builds or during downhill running. Despite common belief, this pain is not caused by a “tight” IT band.
More commonly, it’s related to:
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Weak hip muscles
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Poor pelvic control
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Fatigue-related changes in running form
When the hips and trunk aren’t doing their job, stress gets pushed to the outside of the knee with each step.
Strength training improves stability and control, especially later in runs when fatigue sets in.
Strength exercises that help reduce IT band stress include:
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Single-leg deadlifts
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Lateral lunges
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Step-downs
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Side planks and trunk stability work
Studies show runners with IT band pain often have reduced hip strength, and improving that strength can significantly reduce symptoms.
Why Strength Training Matters for Runners
Strength training isn’t about lifting heavy for the sake of it or spending hours in the gym. It’s about making sure your body can handle the demands of running.
Runners who strength train consistently often experience:
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Better running efficiency
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Improved tolerance to mileage
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Fewer overuse injuries
Two to three strength-focused sessions per week, combined with smart running volume, can make a noticeable difference over the course of a training cycle.
Final Thoughts
Most running injuries don’t come out of nowhere. They build up when training demands increase faster than the body can adapt.
Strength training helps bridge that gap. It allows running to feel sustainable instead of something you’re constantly pushing through.
If pain keeps showing up in your training, it’s often a sign your body needs more support, not less running.
Ready to Get Ahead of Injury?
If you’re dealing with nagging pain, recurring injuries, or feel like something just isn’t quite right in your running, a one-on-one evaluation can help identify the root cause before it becomes a bigger problem.
During a running-focused evaluation, we look at strength, mobility, movement patterns, and training history to create a plan tailored to your body and your goals.
If you want to keep running consistently and confidently, you can schedule a free consultation. Go on over to the contact page and lets setup an appointment!
Jess Core
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