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The Power of Running: Benefits, Training Tips & Injury Prevention
BY Alvin Netto
Running is one of the simplest and most effective forms of exercise.
Whether you’re a beginner or an experienced runner, hitting the pavement or trails offers numerous benefits for both body and mind. From improving cardiovascular health to boosting mental clarity, running is a powerful tool for overall well-being.
Running strengthens the heart, improves circulation, and lowers the risk of heart disease by keeping the cardiovascular system active and resilient. It is also an excellent way to burn calories efficiently, making it beneficial for weight management and maintaining a healthy body composition.
The repetitive motion of running engages multiple muscle groups, particularly in the lower body, leading to improved muscular endurance and strength. Beyond physical health, running plays a vital role in mental well-being by releasing endorphins, also known as “feel-good” hormones, which help reduce stress, anxiety, and depression. Additionally, the discipline and consistency required in running contribute to mental toughness and resilience.
Many runners experience improved cognitive function, enhanced focus, and a greater sense of accomplishment after completing a run. Another crucial benefit is its impact on sleep quality—those who engage in regular running often find themselves sleeping more deeply and waking up refreshed, thanks to the body’s improved ability to regulate circadian rhythms.
To maximize performance and avoid injury, proper training is essential. A dynamic warm-up before running activates the muscles, increases blood flow, and prepares the joints for movement, helping to prevent strains and other injuries.
Watch the follow-along 3D warm-up video below before your run or walk.
Maintaining good form—such as standing tall, engaging the core, keeping a steady rhythm, and landing softly on the feet—enhances efficiency and reduces unnecessary stress on the joints. Increasing mileage gradually rather than making sudden leaps in distance or intensity lowers the risk of overuse injuries, allowing the body to adapt over time.
Cross-training with strength and flexibility exercises further improves overall performance, promoting better muscle balance and reducing the risk of muscle imbalances.
Incorporate these key strength exercises into your routine to enhance performance and resilience:
The kettlebell front squat is a great exercise for building lower body strength, core stability, and improving squat mechanics.
How to Perform a Kettlebell Front Squat:
1. Set Up
- Hold one or two kettlebells in the front rack position:
- Single kettlebell: Hold it with both hands at chest level.
- Double kettlebell: Clean two kettlebells to your shoulders, resting them against your forearms and upper chest.
- Keep your elbows tucked and wrists straight.
- Stand with feet shoulder-width apart or slightly wider.
2. The Squat
- Engage your core and keep your chest up.
- Push your hips back and bend your knees, lowering yourself into a deep squat.
- Keep your weight evenly distributed across your feet.
- Aim for thighs parallel to the floor or deeper if mobility allows.
3. Drive Back Up
- Push through your heels and extend your hips and knees.
- Keep your chest up and core engaged.
- Return to the starting position without losing balance or letting the kettlebells pull you forward.
The kettlebell single-leg deadlift is a fantastic exercise for improving balance, strengthening the posterior chain (glutes, hamstrings, lower back), and enhancing core stability.
How to Perform a Kettlebell Single-Leg Deadlift:
1. Set Up
- Hold a kettlebell in one hand (same side as the working leg or opposite, depending on preference).
- Stand tall with feet hip-width apart and engage your core.
- Shift your weight to one leg while keeping a soft bend in the knee.
2. The Movement
- Hinge at your hips, pushing them back as you lower the kettlebell toward the ground.
- Extend your non-working leg straight or bent behind you, keeping it in line with your torso.
- Keep your back flat and shoulders packed down (avoid rounding).
- Lower until you feel a stretch in the hamstring or the kettlebell reaches mid-shin level.
3. Return to Start
- Engage your glutes and hamstrings to bring yourself back up.
- Keep your hips square (avoid opening up).
- Return to a strong standing position without losing balance.
The Front Leg Elevated Dumbbell Lunge is an excellent lower-body exercise that emphasizes the quads, glutes, and core stability while increasing the range of motion for greater muscle activation.
How to Perform a Front Leg Elevated Dumbbell Lunge:
1. Set Up
- Stand in front of a small elevated surface like a weight plate, step, or low box.
- Hold a dumbbell in each hand at your sides with a neutral grip.
- Place one foot on the elevated surface, ensuring your entire foot is planted.
2. The Lunge
- Step back with your trailing leg and lower your body by bending both knees.
- Keep your front knee in line with your toes and avoid letting it cave in.
- Lower until your back knee nearly touches the ground or as far as mobility allows.
- Keep your chest up and core engaged to maintain balance.
3. Return to Start
- Push through your front foot to return to the starting position.
- Maintain control and avoid using momentum.
- Repeat for reps, then switch legs.
The Dumbbell Heel Raise on a Platform is a great exercise for strengthening the calves (gastrocnemius & soleus) and improving ankle stability. The elevation allows for a greater range of motion, leading to better muscle activation.
How to Perform a Dumbbell Heel Raise on a Platform:
1. Set Up
- Stand on a stable elevated surface (like a step, weight plate, or wooden platform) with your heels hanging off the edge.
- Hold a dumbbell in one or both hands at your sides or use a single dumbbell held at chest level for balance.
- Keep your feet about hip-width apart and engage your core.
2. The Movement
- Lower your heels below the platform to get a full calf stretch.
- Push through the balls of your feet and raise your heels as high as possible.
- Hold the top position for 1-2 seconds to maximize contraction.
- Slowly lower back down to the starting position.
3. Repeat for Reps
- Perform controlled repetitions without bouncing.
- Complete your desired reps before stepping down.
The Dumbbell Cossack Squat is a great exercise for leg strength, mobility, and flexibility, particularly in the adductors (inner thighs), glutes, quads, and hamstrings. It also improves hip and ankle mobility while developing balance and coordination.
How to Perform a Dumbbell Cossack Squat:
1. Set Up
- Stand with feet wider than shoulder-width apart (sumo stance).
- Hold a dumbbell in both hands at chest level (goblet position).
- Engage your core and keep your chest up.
2. The Movement
- Shift your weight to one leg, bending that knee while keeping the opposite leg straight.
- Lower your hips toward the working leg, keeping your heel planted.
- Keep your toes pointed forward or slightly turned out, based on mobility.
- Your other foot’s toes can rotate up, keeping only the heel on the ground for better depth.
- Keep your back straight and chest lifted.
- Repeat on the opposite side.
3. Push Back to Standing
- Press through your heel and midfoot to return to the starting position
According to NASM, here are some other notable benefits of strength training specific to running:
• Lower risk of falling. A well-programmed strength training routine will incorporate exercises that help improve your coordination and balance which can help prevent falls while you’re out on your run or living your daily life.
• Improved body composition. Strength training promotes the increase of lean muscle mass which gives your resting metabolic rate a boost. This means that you burn more calories overall, which can help with fat loss to keep you a lean, mean running machine.
• Improves overall movement. When used in tandem with flexibility training, strength training can help to strengthen underactive muscles to help improve movement. This is crucial for runners to help to prevent injuries caused by faulty movement and to help improve running time by allowing all muscles to fire at maximum capacity at the right time. The NASM Corrective Exercise Specialization is a great tool for fitness professionals who want to hone their skills in this arena.
• Improves joint stability. Strengthening the muscles around your joints will help to keep the joints stable, strong, and in good alignment for optimal movement.
• Improves muscular strength, endurance, and power. Each of these elements is vital in running performance, and strength training can help you perform at your best.
• Reduced risk of injury. Nearly 80% of running injuries are related to overuse (van der Warp et. al. 2015). By incorporating strength training that uses new movement patterns and corrects movement imbalances, you can decrease your risk of injury.
Proper hydration and balanced nutrition play a key role in sustaining energy levels and supporting recovery, ensuring that runners can perform at their best without fatigue or dehydration. Listening to the body’s signals is crucial—ignoring pain or pushing too hard can lead to setbacks, making rest and recovery just as important as training itself.
Preventing injuries is crucial for long-term success in running. Wearing the right footwear tailored to individual foot types provides the necessary support, cushioning, and stability to prevent discomfort and injuries such as shin splints or plantar fasciitis.
Stretching and warming down after a run aid in muscle recovery and flexibility, reducing stiffness and promoting faster recovery.
Watch the video of Alvin demonstrating post-run stretches.
Varying running surfaces—such as alternating between roads, trails, and treadmills—can help minimize the repetitive impact on joints, reducing wear and tear over time. Additionally, incorporating rest days and recovery runs into a training plan helps avoid overuse injuries and ensures sustainable progress. Running should be an enjoyable and lifelong activity, and prioritizing injury prevention is key to staying active without setbacks.
Running is more than just exercise—it’s a lifestyle that fosters physical health, mental resilience, and personal growth. Whether training for a race, improving fitness, or simply enjoying a daily jog, consistency and smart training will help maximize your potential.
Running allows you to set goals, push beyond limits, and embrace challenges, making each run a step toward a healthier, stronger, and more fulfilled version of yourself.
Lace up your shoes, hit the road, and embrace the journey!
