Does Strength Training Reduce the Risk of Running Injuries?

Running is one of the most popular forms of exercise, certainly in this clinic, but it also comes with a frustratingly high rate of injuries.  From shin splints and bone stress injuries to persistent tendon pain, many runners find themselves forced to reduce or stop training at some point.

This blog has been written by Joe Dale, our new osteopath at the clinic. Joe recently undertook a Postgraduate qualification in Sports and Exercise Medicine at Queen Mary’s University of London, where he was able to research further his particular interest in running-related injuries and their prevention.

Because strength training is known to improve bone density, muscle resilience and overall performance, many runners are told it can also help prevent injuries. But is there any good research to support that? As part of his studies, Joe carried out a structured literature review to investigate whether strength training genuinely reduces injury risk in runners. What he found was both encouraging and more nuanced than expected.

Below, Joe outlines how his review was conducted, what the research currently tells us, and what this means in practical terms for runners looking to stay injury-free.

What my review looked at…..

I searched three major medical databases (PubMed, Embase and Scopus) for high-quality studies that looked at:

Studies focusing on adult runners, used strength or resistance training as the intervention, compared injury rates between runners who did strength training and those who didn’t, reported running-related injuries (not general fitness or performance outcomes).

I did this using a replicapble academic method (so any other researcher should come up with the exact same studies). Only eight studies met the criteria:

5 Randomised Controlled Trials (RCT’s), 2 Cross-sectional surveys, 1 Cohort study.

These studies varied widely. Things such as type of Strength Training (some just looked at generic strength training, some at runner specific training), duration of the study, follow-up period and number of participants. All these variables influenced how confidently the results could be interpreted.

What I found…..

1. Overall, strength training does show a protective effect

Across the five RCTs, most intervention groups experienced fewer running injuries than the control groups, although not always at a statistically significant level. Two higher-quality studies (Letafatkar A & B) showed a strong and statistically significant reduction in injury rates with strength training.

2. The evidence is promising but not yet strong

Because:

● Only a small number of high-quality studies exist

● Some studies involved very small groups

● Many looked only at men or only at women

● Training programmes varied greatly in duration and type

● ...the overall level of evidence is rated as moderate, not strong.

Short-term programmes showed less benefit

Some interventions lasted only 12–21 weeks. Strength adaptations can take up to 32 weeks to fully develop, so short programmes may not capture the full protective effect.

Survey-based studies suggested a trend toward fewer injuries.

But because they rely on self-reporting, they cannot prove cause and effect.

What this means for runners…..

Although more high-quality research is needed, the current evidence points towards a clear message:

Strength training likely helps reduce running-related injuries — especially when it’s lower-body focused, progressive, and performed consistently over months rather than weeks.

This aligns with what sports physiotherapists and osteopaths see clinically every day:

● Stronger muscles help absorb impact

● Tendons adapt to load better

● Bone stress injuries become less common

● Movement control improves, especially under fatigue

Practical takeaways for runners

If you run regularly, adding strength work is one of the most effective ways to stay injury-free.

Based on the trends in the research:

✔ Aim for strength training at least 2 times per week.

Consistency matters more than intensity.

✔ Focus on lower-body and core strength.

Squats, deadlifts, lunges, step-ups, calf raises and hip strength work all matter.

✔ Progress gradually.

Increase load over time to drive adaptation.

✔ Allow enough time.

Benefits appear strongest after several months of training.

✔ Don’t rely on stretching or “core-only” routines.

Only true strength training (bodyweight or weighted resistance) was linked to lower injury rates.

Bottom line

Strength training probably does reduce running injury risk — and the evidence is growing — but more high-quality research is needed.

For now, strength training remains one of the most effective, accessible and physiologically sound tools runners have to stay healthy and perform well.