Strength Training: The Missing Link in Injury Prevention
Especially for runner’s, bikers, & other endurance athletes!!
As runners and cyclists, we spend countless hours logging miles, fine-tuning technique, and pushing our endurance. But when it comes to injury prevention, there’s one element many overlook: strength training. A study published in the British Journal of Sports Medicine found that strength training can reduce sports injuries by nearly 50%, making it one of the most effective strategies for staying healthy and active. Meanwhile, stretching alone showed little to no benefit in preventing injuries.
Why Strength Training Matters for Endurance Athletes
Endurance sports like running and cycling place repetitive stress on muscles, tendons, and joints. Without a solid foundation of strength, these tissues become more susceptible to overuse injuries such as:
Runners: IT band syndrome, Achilles tendinopathy, and patellofemoral pain syndrome (runner’s knee).
Cyclists: Knee pain, lower back discomfort, and hip imbalances.
The study highlights that strength training not only prevents these injuries but also enhances performance by improving power output, running economy, and cycling efficiency.
How Strength Training Reduces Injury Risk
The research emphasizes progressive overload—gradually increasing resistance and difficulty over time—as the key to effective injury prevention. Simply stretching or doing occasional bodyweight exercises isn’t enough. Strength training builds resilience by improving muscle coordination, increasing tissue tolerance, and correcting imbalances that can lead to injury.
For example:
Runners benefit from stronger glutes and core muscles to support proper running form and reduce knee strain.
Cyclists need hip and hamstring strength to maintain pedal efficiency and reduce the risk of low back pain.
Simple Strength Training Strategies for Runners & Cyclists
At Burlington PT, we integrate strength training into rehab and performance programs to help endurance athletes stay injury-free. Here are a few key exercises to incorporate into your routine:
For Runners:
Single-leg squats – Improve balance and strengthen glutes to support knee stability.
Nordic hamstring curls – Reduce hamstring injuries by strengthening the posterior chain.
Deadlifts – Build posterior chain strength to absorb impact forces effectively.
Calf Raises – Strengthens the Achilles tendon and reduces risk of shin splints.
For Cyclists:
Bulgarian split squats – Target quad and glute strength for powerful pedal strokes.
Romanian deadlifts – Strengthen hamstrings to prevent overuse injuries from cycling posture.
Planks with Shoulder Taps – Improves core stability for better posture and endurance on the bike
Glute Bridges – Strengthens the glutes and reduces strain on the lower back.
Let Us Help.
We specialize in helping endurance athletes prevent injuries and optimize performance. Whether you're recovering from an injury or looking to build strength proactively, we can design a strength training program tailored to your needs.
For a limited time, we are offering a mini 3 pack to help you get a jumpstart on your running and biking season:
If you’re a runner or cyclist looking to stay strong and injury-free this season, reach out to us today so one of our physical therapists can develop a strength training routine tailored to your needs!!
LETS GET STRONG,
THE BPT TEAM