injury prevention for runners


  • Run pain free?

  • Avoid injuries?

  • Be more consistent with you running?




My belief is for all endurance activities you need to be doing some strength work to maintain muscle balance.  Unfortunately any repetitive activity, such as running, uses certain muscles more than others.  This leads to muscle imbalances, where key muscle groups are strengthened but others are neglected and end up weak.  These imbalances lead to poor technique and on to injuries.

Unfortunately repetitive things we do in life also contribute to these imbalances.  Sitting at a desk, driving a car or even spending extended time on heels, all of these need to be accounted for when designing a strengthening programme. 

I believe a well thought out exercise regime helps to rectify these muscle imbalances and allows you to run with good form. 

Have you ever noticed in good runners that the proportions of their upper bodies is very similar to the proportions of their legs? Sprinters have very muscular bodies and endurance runners are very lean, yet they both share the fact that their upper bodies are proportional to their legs.  Take a cyclist as a contrast, who tends to have very muscular legs but relatively small muscles in their upper bodies.

The reason for this is clear, a runner’s upper body is as crucial to running as their legs.  As important as leg strength is running is actually driven from the torso.  Added to this your brain doesn’t remember muscle contractions but movement patterns.  Running is the ultimate cross-pattern, the connection between your one shoulder across to the opposite hip, through the torso.  So to break it down, running is a series of lunges, torso twists and single leg squats. These are the patterns that need to be reinforced.

This is why it is essential to be properly assessed so we can work out the discrepancies in your muscle balance.  To then work out a programme to correct them and to then promote good running patterns.