Strength Training to Prevent Injury

How implementing a strength training program for NYC Marathon runners affected their risk of injury

A Randomized Study of a Strength Training Program to Prevent Injuries in Runners of the New York City Marathon (Toresdahl BG, McElheny K, Metzl J, Ammerman B, Chang B, Kinderknecht J.) This randomized trial looked at the effects of a 12-week self-directed strength training program on first-time marathon runners to reduce overuse injuries resulting in marathon noncompletion. Results showed that there was a high prevalence of injury among first-time marathon runners, but the strength training program did not decrease overuse injury incidence resulting in marathon noncompletion, nor did it improve the runners' finishing time. Full summary below.

First-time marathoners are at greater risk of injury during their performance due to inexperience. One recommendation is that they complete strength training before the competition that focuses on improving hip abductors and quadriceps. However, strength training for first-time participants may not be enough to significantly lower the risk of injury.

The New York City Marathon is the largest in the world, boasting over 50,000 participants. Participation in the marathon is limited due to the number of applicants being closer to 100,000. However, there is always a substantial number of first-time marathoners that participate in the NYC marathon. As with most sports, new athletes are at a greater risk of injury during their first event participation. A recent study examined how implementing a 12-week strength training program could reduce the risk of injury for 720 first-time participants in the NYC marathon. Participants in the training program completed 10 minutes of exercises three times a week before the event. The strength exercises targeted the quads, hips, and core muscles. All injuries were self-reported and classified according to how they affected training or performance. If the participant was injured to the point of noncompletion, the damage was classified as major. If the injury impaired training or race performance, it was classified as minor. Below are the results.

• Almost half of the participants experienced minor injuries, with 1 in 6 runners experiencing an injury during the marathon.

• Strength training for first-time marathoners did not reduce the risk of injury during their performance and did not improve finishing time.

• The frequency of major injury was almost 9%, while the frequency of minor injury was nearly 49%.

• Overuse injury was the most prevalent form, followed by bone stress.

Although strength programs are typically recommended for first-time marathoners, participants in the study did not improve their performance or reduce their risk of injury. Twelve weeks of strength training may not be enough to make significant improvements in first-time marathoners. Additionally, the participants in the study were not observed during their strength training exercises, so they could have been inadequately implemented. Further studies are needed, with closer observation techniques, to determine if strength training considerably influences the risk of injury.

In summary, a 12-week self-directed strength training program for first-time marathoners did not reduce the risk of injury or improve performance. Although elite athletes benefit from strength training programs, first-time participants may need a more substantial training program.

Toresdahl, Brett G et al. “A Randomized Study of a Strength Training Program to Prevent Injuries in Runners of the New York City Marathon.” Sports health vol. 12,1 (2020): 74-79. doi:10.1177/1941738119877180