The Runner’s World Guide to Strength Training: Prevent Common Injuries

About the ProgramStrength training is one of the best things you can do for yourself as a runner—it promotes longevity in the sport and improved performance to help you reach your goals. It even keeps your running strong and healthy by preventing some of the most common injuries you face with the repetitiveness of the sport.We know finding the right balance between strength training and running can be challenging. But even a small amount of dedicated strength work every week will minimize the risk of bothersome aches and pains. Training the muscles from your feet to your glutes enhances your body’s ability to absorb the miles that you put in day in and day out.In Runner’s World Guide to Strength Training, an exclusive video program hosted byWinnie Yu, PT, DPT, CSCS, you’ll learn how to strength train as a runner so that you can run strong for improved performance and injury prevention (Watch our Benefits Of Strength Training chapter for expert tips). Whether you’re a seasoned runner or a beginner, dedicating just 30 minutes of strength training a couple times a week will make a significant difference. Who Is This Program For?The Runner’s World Guide to Strength Training is perfect for any runner looking to get faster, improve their running economy, and avoid injury. New to strength training? This program will walk you through all the main movements you’ll benefit from most as a runner. Then, put those moves into action with six guided workouts, which also feature modifications for beginners.Guided Strength Workouts The Runner’s World Guide to Strength Training features six follow-along video workouts designed specifically for runners. Using the main movements mastered in the program, each workout lasts 30 minutes or less, includes a warmup and cooldown, and can fit right into your running schedule. Runner’s World+ members get access to these workouts along with hundreds of others on demand via the All Out Studio app.Meet Your Coach Josh WolffA born and raised New Yorker, Winnie Yu is an experienced runner who is passionate about endurance sports. As a sports and orthopedic doctor of physical therapy and certified strength and conditioning specialist, she understands the importance of strength training for runners and how it can prevent common injuries such as knee pain, hip pain, ankle pain, IT band syndrome, and more. To help the NYC running community improve their performance and prevent injuries, she offers strength classes specifically tailored for runners. Yu strives to empower patients and community members alike to pursue a healthy and sustainable lifestyle. How This Program Will Improve Your Runs Prevent Injuries: Learn the key movement patterns and strategies to minimize the risk of sidelining aches and pains common for runners.Boost Efficiency: Improve your running mechanics, including arm swing, single-leg stability, and turnover, to become a better, faster athlete.Improve Performance: Make running faster for longer feel easier.Strengthen Key Muscles: Build up weak areas, including the glutes, core, and calves, for more efficiency on the run and reduced risk of injury.Promote Postural Endurance: Maintain proper running position for longer with less effort. Better Mobility: Improve your range of motion to promote a more effective stride and reduce your risk of injury.Support Longevity: Maintain comfort on the run and encourage a lifetime of miles.Go All-AccessJoin the Runner’s World+ Community Runner’s World+ is a tight-knit community as passionate about running as you are. Along with The Runner’s World Guide to Strength Training, here’s just a glimpse at what we offer:Find all the tools you need to run your first—or fastest—26.2 miles with our comprehensive guide to marathon training​Prepare for your next half marathon with our member-only training guide and video series for mastering 13.1 miles​Tackle your first 3.1 or snag a PR with our 5K training guide​ Beginning your running journey? We're here to help you lace up your shoes and head out the door with our motivating guide to start running​The Runner’s World Guide to Mental Health​ delivers a scientific explanation of how precisely running supports your mental health and provides strategies, tips, and resources to assist you with implementing running into your wellness routineUnlock all stories, curated training plans for any running goal, cutting-edge tools, and gear reviews on RunnersWorld.comGet every print issue delivered straight to your mailboxOpportunities to train for and race some of the best races in the U.S.​Receive a weekly members-only newsletter with insight from the Runner’s World staff and experts in the running communityAccess hundreds of streaming video workouts on demand Mallory Creveling is an ACE-certified personal trainer and RRCA-certified run coach, who also holds certifications in kettlebell training, sports performance, and more. She has more than 15 years of experience covering fitness, health, and nutrition for a wide range of publications, and nearly 10 years of experience as a trainer and fitness instructor. Mallory stays on top of her continuing education in fitness, as well as the latest science in wellness. She has worked with some of the best experts in their medical fields, and regularly interviews researchers, trainers, athletes, and more to find the best advice for readers looking to improve their performance and well-being. As a freelance writer, Mallory's work appeared in Women's Health, Self, Men's Journal, Reader's Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynite, she's now based in Easton, Pennsylvania.Brian DalekDirector of Content Operations Runner’s World & BicyclingBrian has spent 15 years focused on creating compelling news, health, and fitness content—with a particular interest on enthusiast activities like running and cycling. Along with producing The Runner’s World Show podcast, Brian oversees video content series like How to Master the Marathon and The Bicycling Guide to Weight Loss. He’s coordinated coverage of major events like the Paris Olympics, Boston Marathon, New York City Marathon, and Tour de France, with an eye toward both the professional race and the engaging stories readers love. Kristen Wagner joined the Runner’s World and Bicycling team as a senior health & fitness editor in November 2024 with a decade of magazine editorial experience. In her role, she prioritizes content that supports the brands’ marquee video programs and works closely with members on exclusive Train With opportunities. Since joining the team, Kristen has caught the bug for running! She completed her first 5K and looks forward to accomplishing longer race distances. Passionate about all things wellness, Kristen enjoys Pilates and long walks with her dog, Koda. LinkedInA born and raised New Yorker, Winnie Yu is an experienced runner who is passionate about endurance sports. As a sports and orthopedic doctor of physical therapy and certified strength and conditioning specialist, she understands the importance of strength training for runners and how it can prevent common injuries such as knee pain, hip pain, ankle pain, IT band syndrome, and more. To help the NYC running community improve their performance and prevent injuries, she offers strength classes specifically tailored for runners. Yu strives to empower patients and community members alike to pursue a healthy and sustainable lifestyle.