Training muscles that support the stride reduces injuries, improves performance and increases movement efficiency
Street running has become part of the lifestyle of millions of Brazilians. In 2024, around 2,800 events were held in the country — an increase of 29% compared to the previous year. This movement shows that running is not just a trend, but an established habit. At the same time, the popularization of the sport brought a growing challenge: how to keep the body resistant, healthy and capable of sustaining years of practice without a drop in performance or absence due to injuries?
The answer isn’t just on the asphalt. She is inside the gym. Bodybuilding, previously seen as “extra”, is now a consensus among sports medicine experts as one of the most important pillars for those who run.
Why strength-training runners get fewer injuries
Running is a cyclical and repetitive sport. Every kilometer, the body receives thousands of impacts that need to be cushioned by muscles, tendons and joints. When these tissues are not prepared, the risk of injury skyrockets. Studies show that regular strength training increases the stability of the hips, knees and ankles, reducing overloads that often cause everything from tendon inflammation to fractures due to repetitive stress.
Strengthening the core region of the body and stabilizing muscles also improves body alignment during running. As a result, the runner uses less energy to maintain the correct posture, steps better and distributes the impact more efficiently. The result appears in the rhythm, in energy expenditure and in the reduction of forced breaks.
Which regions deserve more attention in strength training
Some areas of the body receive a much greater load during running and need specific work:
- Knee – the runner’s most vulnerable joint. Strengthening the quadriceps, glutes, and back of the thigh reduces instability that leads to front knee pain and overuse injuries.
- Calf – considered the “second heart” of the athlete, it is responsible for absorbing impact, boosting the stride and protecting tendons such as the Achilles. A strong calf reduces the risk of tendonitis and repetitive stress fractures in the shin.
- Ankle – needs strength and mobility to keep the foot firmly on the ground. Stability and balance exercises reduce sprains and improve stride efficiency.
- Hip – the gluteus medius and maximus are essential for aligning the knee and stabilizing the pelvis. When weak, they increase the risk of injury to practically the entire lower chain.
Including strength training two to three times a week is the recommended minimum. For those who are increasing their training volume, preparing for long races or have already had injuries, strengthening becomes even more essential.
Promoting longevity in running means training for more than miles. It means creating a body capable of withstanding impact, recovering quickly and responding well to load. Strength training does not compete with running: it protects the runner, improves performance and keeps the sport enjoyable for many years.
Dr. Rafael Rivas Pasco – CRM/SC 15495 | EQR 15,008
Sports Doctor
Member of the Brazilian Society of Exercise and Sports Medicine (SBMEE)
Membro da Brazil Health
