There is a reason running is the most popular sport and activity in America, and STILL one of the fastest growing activities in the world. It’s inexpensive to do, and it’s a simple way to improve your overall health.
However, Running is one of the few activities whether the injury rate of runners in
a lifetime is almost 100%.
- Running requires a level of fitness to be able to perform successfully.
- Form, Durability, and training loads all play a role in either the success of a runner, or the reason for their injuries.
But here’s the reality: running comes with its challenges. Studies show that the lifetime injury risk for runners is remarkably high—nearly every runner will experience a running-related issue at some point. However, this doesn’t mean you’re destined to deal with constant setbacks. With the right training and strategies in place, it’s possible to run for years—strong, confident, and without discomfort limiting your progress.
At Shiraj Physio Performance Lab, we’ve worked with runners of all levels—from elite athletes to weekend warriors—and we’ve found that the most successful runners consistently commit to three core pillars. These aren’t gimmicks or trendy hacks. They’re the non-negotiables that every runner needs to thrive.
1. A Strong Foundation: Why Strength Training Isn’t Optional
Some runners still believe strength training slows them down. That’s outdated.
If you’re not incorporating strength into your routine, you’re leaving performance on the table—and increasing your chances of getting hurt.
Think of your muscles as shock absorbers. Every step you take puts stress on your joints. Stronger muscles (especially around the hips and core) help offload that stress and keep you efficient over time.
A recent 2024 study (Leppänen et al) showed:
- 52% fewer injuries requiring medical attention or missed training
- 39% fewer overuse injuries in runners who followed a hip/core strength plan
When you see results like this, it is a no-brainer. Strength training is a must.
There is even proof that Strength Training can reduce discomfort in actively injured runners! A 2014 study
looked at the effects that a Hip Focused vs Quad Focused strength program had on people dealing with knee discomfort.
The Results showed:
- Both groups showed notable improvements in discomfort levels after introducing hip or quad focused strength training
- However, The hip focused group experienced SIGNFICANTLY better discomfort reduction
The hip group also noted long term pain improvements 6 months later!
Bottom Line: Building strength—particularly in the core, glutes, and lower limbs— improves control, stability, and power. You’ll generate more force with less effort, absorb impact more efficiently, and be able to maintain form even in the final mile of a long run. It can also be crucial in addressing any aches you may be currently dealing with.
We test our runners using force plates and hop tests to identify where power’s coming from—and where it’s not. If your quads are doing all the work and your glutes are sleeping, you’re likely overloading your knees. We see this every week.
2. Running Mechanics Matter—More Than You Think
There’s no one-size-fits-all when it comes to running form. But there is such a thing as form that’s costing you—and most runners have no idea what their stride is doing.
It’s important to know that there is not a single proper way to run. We are able built differently, and our bodies have adapted in different ways. So, it important to understand that you do NOT need to run a specific way.
Your running mechanics are like a fingerprint: unique to your body, history, and habits. However, that does not mean honing YOUR ideal form won’t help improve your ability to tolerate running better. There are a few key indicators of a potential risk of a running-related injury based on your form or technique such as:
- Overstriding (landing too far out front)
- Pelvic drop or excessive trunk lean
- Low cadence (below 165 steps per minute)
- Major side-to-side differences in loading
These may seem small. But when you’re logging 20, 30, 50+ miles a week, those minor issues compound fast.
There are many factors in determining whether your form may contribute to discomfort down the road. For example:
- Scenario 1: A high-level runner may have minimal running form abnormalities. However, if they are running 80-100 miles per week, the abnormal stress accumulates over time, leading to discomfort or injury.
- Scenario 2: A recreational runner may have mild to moderate running form abnormalities. However, they are also only running 25 miles per week (lower training loads) and are committed to a strength training program. There is a good chance they experience less pain than someone with similar mechanics without a strength program. If time is taken to learn your “ideal stride”, you give yourself the best possible chance of avoiding those abnormal loads during your training, giving yourself the best chance at staying on the trails with minimal risk of setback.
At Shiraj Physio, we don’t guess. We run HELIX 3D Gait Analysis—a powerful, research-grade tool that helps create a full dimension visual of your running mechanics. It tracks everything from joint angles to ground contact time, giving us deep insight into how your body moves.
With this data, we can:
- Identify potential risk factors and develop a plan of action to treat it
- Improve stride efficiency, resulting in faster times, and/or less fatigue during training
- Track your progress over time to ensure your training plan is working
This data tells us what your body’s doing, and how to change it.
🟢 Bottom Line: When your mechanics are dialed in, running feels easier, faster, and less taxing on your body. It’s not about running “perfectly”—it’s about running efficiently for how you’re built.
3) Smart Training and Recovery Strategies: Place the Same Value In Your Recovery, As You Do Your Training Loads.
Most runners love the grind—racking up weekly mileage, chasing split times, or conquering new hills. But what happens in between the runs matters just as much. Recovery is the unsung hero of performance.
If you’re always sore, constantly fatigued, or dealing with persistent tightness, it’s likely a recovery issue—not a training one. Smart recovery is proactive and includes:
Active Recovery–
This can be swimming, yoga, mobility work, etc. Providing a break from the impacts can help you run farther in the future.
Hydration and Nutrition–
Hydration is crucial for:
- Temp regulation
- Reducing strain on the heart during exercise
- Electrolyte balance for optimal muscle function
- Disc and joint lubrication, which is constantly tested during running
Nutrition is crucial for:
- Muscle repair and growth
- Energy source and storage
- Ideal muscle function and metabolic efficiency
Rest days–
Allowing your system to adapt and rebuild stronger. This includes adequate sleep as well.
Why Personalized Assessments Matter for Runners
Every runner is different. Training history, injury background, strength imbalances, and even daily movement habits shape how a body performs under load. That’s why cookie-cutter plans often fall short—and why a personalized assessment is one of the most powerful tools a runner can invest in.
At Shiraj Physio, we don’t rely on guesswork. We start with in-depth evaluations that include movement screening, strength testing, and gait analysis. This approach gives us a full picture of where your body is strong, where it needs support, and how those patterns show up in your stride.
For example, two runners may present with the same knee discomfort. But for one, it’s due to poor hip control. For the other, it’s a foot strike issue compounded by ankle stiffness. Treating them the same would be ineffective—but a tailored plan built from detailed data?
That’s what drives results.
Understanding your personal baseline means we can build a roadmap that meets you where you are and moves you forward safely and efficiently. Whether you’re returning from injury, trying to improve your performance, or both—personalized care matters.
The Long Game—Sustaining Performance Beyond the Next Race
Improving running performance isn’t about a quick fix—it’s about longevity. Anyone can feel fast for a few weeks by pushing harder.
But what happens after that race? After the season? After one more injury flare-up?
The real goal is to keep running for years without breaking down. That means building durability, not just speed. It means learning how your body responds to stress, how to manage training loads, and how to pivot when warning signs show up.
At Shiraj Physio, we coach runners to think beyond the next milestone and toward sustainable performance.
That includes periodic strength reassessments, refining mechanics as goals evolve, and staying proactive about recovery and mobility. It’s a cycle of testing, learning, and adapting—one that leads to smarter training and fewer setbacks. Runners who commit to the long game tend to outperform and outlast their peers. They bounce back quicker, train more consistently, and show up to race day ready—not just patched up. If that’s the kind of runner you want to be, we’re here to help you build that foundation.
Bonus Insight–
You can be strong. Or have great form. Or recover well.
It’s the Combination That Works: Individually these three areas will make you a better runner.
But together? They transform your performance.
When your strength supports your stride, your mechanics are dialed in, and your recovery habits are consistent, running becomes easier, faster, and more enjoyable.
It’s not about quick fixes—it’s about sustainable habits that align with your goals.
Whether you’ve been running for years or just signed up for your first race, these fundamentals will support your journey.
Ready to See Where You Stand?
We run objective assessments every week at Shiraj Physio Performance Lab. If you want to know:
- What your strength profile looks like
- How your mechanics are affecting performance
- What you can do today to build durability
…then we’d love to help.
🎯 Book your FREE Discovery Visit now. Get your numbers. Build your plan. Stay in the game for the long run.
📍 Culver City, CA
📞 (310) 773-2806
📧 concierge@shirajphysio.com
Let’s run your numbers.