Minute 1: Don’t ignore strength training as an injury prevention tool

A staggering 70% of runners reported having a running injury in 2025, according to this new story: “These running injury stats should change how you train.” While some of these are minor inconveniences like blisters or side stitches, more serious ailments like stress fractures or Achilles tendinopathy can force you off your feet for several weeks. The article notes some common causes, like failing to replace worn out shoes or skipping the gait analysis from a coach or shoe specialist.

However, the biggest blind spot might be strength training, which only 25% of the runners surveyed said they do on the regular. That is a missed opportunity, because building durability is exactly what keeps you on the road and the trails. To help you join that durable minority, our partners at McMillan Training created this common sense guide: “Strength Prehab Routine.”

They emphasize that the goal is to correct imbalances caused by hours of running rather than bulking up. As the McMillan team puts it, this is the “training that allows you to do the training.” The guide outlines five essential movements every runner should master to build resilience - the Single-Leg Deadlift, Rear-Foot Elevated Split Squat, Chin-up, Step-up, and Lateral Lunge. These exercises target specific running mechanics to prevent the very injuries that sideline the majority of us. Considering the alternative is spending two months on the couch nursing a stress fracture, squeezing in a few deadlifts seems like a fair trade.

Source:
Six Minute Mile Newsletter