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Strengthen Your Stride: A Comprehensive 6-Week Strength Training Plan for Preventing Running Injuries

Welcome to the M Physio Zetland blog! I’m Marinus Du Preez, a dedicated physiotherapist committed to helping you achieve peak performance and avoid injuries in your running journey. In this article, we’ll delve into the often-overlooked relationship between strength training and running, debunking common myths and outlining a tailored 6-week strength training plan to keep you strong and injury-free.


The Myth of Strength Training and Running:

Many runners believe that focusing solely on mileage is the key to success, overlooking the importance of strength training. However, the truth is that incorporating strength exercises into your routine can significantly enhance your running performance and reduce the risk of injuries. Contrary to popular belief, strength training does not make you bulky or slow; instead, it improves your muscular endurance, joint stability, and overall resilience.


Benefits of Strength Training for Runners:

Strength training offers a myriad of benefits beyond just building muscle. Here’s how it positively impacts your structure, including bones, joints, and ligaments:

Bone Health: Weight-bearing exercises like strength training stimulate bone growth, increasing bone density and reducing the risk of stress fractures and osteoporosis.

Joint Stability: Strengthening the muscles around your joints improves stability and reduces the risk of common running injuries such as runner’s knee and IT band syndrome.

Ligament Support: Strong muscles provide better support for your ligaments, reducing the likelihood of sprains and strains during intense running sessions.


6-Week Strength Training Plan:

Now, let’s outline a progressive 6-week strength training plan designed specifically for runners. Each week will introduce new exercises to target different muscle groups and enhance overall strength and stability. Remember to focus on proper form and gradually increase intensity as you progress through the plan.

Week Exercise Reps and Sets RPE
1 Squats 3 sets of 10 reps 6-7
Lunges (Forward/Reverse) 3 sets of 10 reps 6-7
Push-ups (Modified/Standard) 3 sets of 8-10 reps 6-7
Plank Hold for 30 seconds 5-6
Hip Bridges 3 sets of 12 reps 6-7
2 Bulgarian Split Squats 3 sets of 10 reps (each leg) 6-7
Single-Leg Deadlifts 3 sets of 10 reps (each leg) 6-7
Dumbbell Rows 3 sets of 10 reps (each arm) 6-7
Side Plank Hold for 30 seconds (each side) 5-6
Calf Raises 3 sets of 15 reps 6-7
3 Step-ups 3 sets of 10 reps (each leg) 6-7
Russian Twists 3 sets of 12 reps (each side) 6-7
Superman 3 sets of 12 reps 6-7
Bird Dogs 3 sets of 10 reps (each side) 6-7
Mountain Climbers 3 sets of 20 reps 6-7
4 Deadlifts 3 sets of 8 reps 6-7
Medicine Ball Slams 3 sets of 12 reps 6-7
TRX Rows 3 sets of 10 reps 6-7
Bicycle Crunches 3 sets of 15 reps (each side) 6-7
Jump Squats 3 sets of 10 reps 6-7
5 Romanian Deadlifts 3 sets of 10 reps 6-7
Box Jumps 3 sets of 8 reps 6-7
Stability Ball Leg Curls 3 sets of 12 reps 6-7
Russian Twists with Medicine Ball 3 sets of 15 reps (each side) 6-7
Plank with Leg Lifts 3 sets of 10 reps (each leg) 6-7
6 Plyometric Lunges 3 sets of 10 reps (each leg) 6-7
Kettlebell Swings 3 sets of 12 reps 6-7
TRX Chest Press 3 sets of 10 reps 6-7
Side Plank with Hip Dip Hold for 30 seconds (each side) 5-6
Burpees 3 sets of 10 reps 6-7

RPE (Rating of Perceived Exertion) scale:

0-1: Resting, no exertion

2-3: Very light exertion, easy

4-5: Light exertion, somewhat easy

6-7: Moderate exertion, somewhat hard

8-9: Hard exertion, very challenging

10: Maximum exertion, extremely challenging


Remember, the key to success lies in gradual progression. Each week, challenge yourself to increase the duration, intensity, or complexity of the exercises. Listen to your body, prioritise proper form, and celebrate every milestone along the way. Disclaimer: this program is general in nature. For more specific advice please reach out to one of our Physiotherapists at M Physio.



As you lace up your running shoes and embark on this transformative journey, remember that strength training isn’t a hindrance—it’s your greatest ally. By investing in your structural integrity, you’re investing in a lifetime of pain-free miles and unparalleled performance. Embrace the power of strength, and watch as your running potential soars to new heights. If you have any questions or need personalised guidance, don’t hesitate to reach out at M Physio Zetland. Together, let’s strengthen your stride and conquer the roads ahead!

Marinus Du Preez M Physio Sydney Written By:

Marinus Du Preez (Principal Physiotherapist)

Bachelor of Health Science (Physiotherapy)



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