Unlock the Secret: How Resistance Training Boosts Running Performance and Reduces Injuries

Every individual has unique biomechanics that influence the way they walk, run, and move. While these differences generally aren't problematic, they can sometimes impact injury risk. Understanding when and how biomechanics matter can help runners make informed decisions about their technique.

One key area of focus in recent research on running biomechanics and injury prevention is cadence—the number of steps taken per minute. Increasing cadence has been associated with decreased overall force per step and reduced tissue stress.

The Movement Optimism Podcast (S2 E1) highlighted a non-linear relationship between cumulative load and damage in the context of running injuries. To illustrate this, imagine smashing a bone with a hammer using 100kg of force—it will likely shatter. However, if you tap the hammer using 1kg of force 100 times, the bone will not break. Simply put, larger forces per running step pose a much greater risk of damage than the total cumulative load over time.

A single larger force can pose a much greater risk of damage than multiple small forces.

Increasing running cadence by just 5–10% can reduce the impact per step, lowering the likelihood of exceeding the “threshold” for an overuse injury.

While changes in running technique have not consistently been shown to improve running economy, increasing tendon stiffness is strongly linked to better running efficiency. Stiffer tendons are more efficient in generating power and absorbing shock, thereby reducing risk for injury. However, while muscles can become stronger with many different types of loading (running, walking, swimming, resistance training), tendons seem to require heavy resistance training to increase stiffness (Llanos-Lagos et al., 2024; Šuc et al., 2022; Van Hooren et al., 2024).

Incorporating Resistance Training

Resistance training is widely recognized as a valuable supplement to endurance training for runners due to its benefits for running economy, biomechanics, and injury prevention. While most running injuries stem from training errors (i.e., increasing volume or intensity too quickly), resistance training offers a proactive way to enhance performance and reduce injury risk.

Numerous studies have highlighted the benefits of resistance training for runners, including increased strength and improved neuromuscular coordination. These adaptations may help prevent tendinopathies, muscle strains, and inefficient movement patterns, while increasing bone density much more than with running. Additionally, resistance training promotes neurological adaptations that enhance force production and power. Most—but not all—studies suggest that resistance training improves running economy when combined with regular running (Llanos-Lagos et al., 2024; Šuc et al., 2022; Van Hooren et al., 2024).

Overall, integrating resistance training into your routine can help build a stronger, more resilient body, better equipped to handle the demands of running.

Too Late—I Have a Running Injury!

Some injuries, such as stress fractures, require complete rest from running to allow for proper healing. Others can be managed with a temporary reduction in training volume, a structured home exercise program, and/or education on injury management. If you're struggling to overcome a running injury, consult one of our physiotherapist in Victoria BC for tailored advice. A personalized approach can help you return to running safely and improve your long-term performance.

Running cadence is linked to both the impact experienced with each step and the risk of injury.

REFERENCES

Lehman, G. (Host). (2025, January 2). Dr. Bas van Hooren: Discussing running injury prevention, running technique, and running economy (Season 2, Episode 1) [Audio podcast episode]. In Movement Optimism. Apple Podcasts. https://podcasts.apple.com/ca/podcast/movement-optimism/id1727215000

Llanos-Lagos, C., Ramirez-Campillo, R., Moran, J. et al. Effect of Strength Training Programs in Middle- and Long-Distance Runners’ Economy at Different Running Speeds: A Systematic Review with Meta-analysis. Sports Med 54, 895–932 (2024). https://doi.org/10.1007/s40279-023-01978-y

Šuc, A., Šarko, P., Pleša, J., & Kozinc, Ž. (2022). Resistance Exercise for Improving Running Economy and Running Biomechanics and Decreasing Running-Related Injury Risk: A Narrative Review. Sports, 10(7), 98. https://doi.org/10.3390/sports10070098

Van Hooren, B., Aagaard, P., & Blazevich, A. J. (2024). Optimizing Resistance Training for Sprint and Endurance Athletes: Balancing Positive and Negative Adaptations. Sports medicine (Auckland, N.Z.), 54(12), 3019–3050. https://doi.org/10.1007/s40279-024-02110-4