Strength training is not a vaccination against RRI running related injuries. But according to a study published in 2024 you can reduce the risks. This study had 3 groups of 325 people (245 female 80 male) doing 3 different interventions during 24 weeks. Focus was on hip and core, ankel and feet or static stretching. All groups did a 5 minute warm up including some running drills.
Hip and core group had a 33% reduced risk for overuse injuries and a 52% reduced risk for substantial overuse injuries.
The participants did 2-4 sessions during 24 weeks. They did this training before running, but you can do it afterwards.
Below you find all the exercises from 1-8 and every exercise has 4 levels of difficulty A,B,C and D. you begin with 1 A then 2A and when A level is to easy you change to B instead.
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