BeGood Fitness Cardiff

Runners 30 mins Strength training can help reduce injury and improve running economy.

Give this routine a go!

3x10 Goblet Squats
3x10 RDL (Romanian Dead Lift)
3x10 Bulgarian Split Squats
3x16 (8 each side) Lateral Lunges

Here are two recent research studies addressing injury prevention and running economy through strength training:

1. Strength Training & Injury Prevention

A study published in 2023 found that high compliance with a strength and foam-rolling program can reduce the risk of running-related injuries by 85%.

• Reference: Desai, P., Jung Malm, J., Börjesson, M., Karlsson, J., & Grau, S. (2023). Effectiveness of an 18-week general strength and foam-rolling intervention on running-related injuries in recreational runners. Scandinavian Journal of Medicine & Science in Sports, 33(5), 766–775.

• Key Finding: While the overall group showed a modest benefit, those who strictly followed the twice-weekly strength routine (including squats, lunges, and core work) were significantly more resilient to injury than the control group.

• Link: Read the full study on Wiley Online Library

2. Strength Training & Running Economy

A comprehensive meta-analysis published in 2024 confirms that various strength training methods significantly improve running economy (how efficiently you use oxygen at a certain pace).

• Reference: Llanos-Lagos, C., Ramirez-Campillo, R., Moran, J., & Sáez de Villarreal, E. (2024). Effect of Strength Training Programs in Middle- and Long-Distance Runners’ Economy at Different Running Speeds: A Systematic Review with Meta-analysis. Sports Medicine, 54(4), 895–932.

• Key Finding: The review concluded that high-load strength training (lifting heavy) and plyometric training (explosive movements) are particularly effective at improving energy efficiency across multiple running speeds.

Runners 🏃🏻‍♂️ 🏃🏻‍♀️

Following on from last weeks post here are three hamstring strengthening exercises you can do at home with no equipment. However; for one you need a partner

Hamstring injuries don’t come from weakness alone they happen when the muscle can’t handle load while lengthening.

Research consistently shows progressive, eccentric hamstring training reduces injury risk and improves running resilience.

Try these 3 exercises 2–3× per week:
1️⃣ Bridge holds (foundation)
2️⃣ Walkouts (control)
3️⃣ Assisted Nordics (gold standard)

Videos to follow on how to do each!

Save this and build stronger, healthier hamstrings.
Evidence:
Van Dyk et al., BJSM
Petersen et al., AJSM
Bourne et al., Sports Medicine

Nordic hamstring training and eccentric loading significantly reduce hamstring strain injuries.

Why Strength Training Improves Running Economy

Running economy — the oxygen cost of running at a given speed — is a key predictor of performance independent of VO₂max. Research shows that adding strength training to endurance programs improves running economy without necessarily changing VO₂max. 

🔬 What the Evidence Says:
• A controlled trial found that maximal strength training (heavy lifts ~4RM) improved running economy ~5% and increased time-to-exhaustion at maximal aerobic speed — with no change in VO₂max or body weight. 

• A large systematic review & meta-analysis concluded that high-load resistance training and plyometric training both meaningfully improve running economy in middle- and long-distance runners. 

• Heavier resistance training (≥80% 1RM) seems especially effective at higher speeds and in athletes with higher VO₂max, while plyometrics can help at lower speeds. 

💡 Training Takeaways:
✅ Strength training increases neuromuscular force — lowering the relative effort per stride
✅ Better tendon stiffness improves elastic energy reuse
✅ More efficient mechanics → less oxygen cost at race paces

In practice: Supplement 2–3 strength sessions/week with heavy resistance (e.g., squats/deadlifts) + plyometrics to boost economy without gaining mass.

Stronger legs = cheaper oxygen cost = faster running.