Running Stronger: Injury Prevention & Strength Training for Runners

Why Runners Get Injured—and How to Stop the Cycle
60–70% of runners deal with an injury every year.
But most injuries aren’t random—they’re preventable with strength training and better movement mechanics.

Most runners think HIIT or circuit workouts count as strength training—but they don’t. HIIT is cardio with weights, and when you’re already running multiple times a week, adding more high intensity just increases fatigue and your risk of injury.

If you want to run faster, stay injury-free, and keep running for years to come—you need to build real strength.

Real strength training means lifting heavy weights (3–6 reps per set with long rests). It’s not about getting sweaty—it’s about building stronger tendons, improving joint strength, and making your body more resilient to repetitive movement like running.

At Health Shift, we’ve created a 3-level strength program just for runners. Whether you're new to lifting or experienced, we’ll teach you how to move well and lift safely.

You’ll learn:

✔ How to lift heavy with proper form

✔ How to balance lifting with your run training

✔ Which muscles are holding you back

✔ How to reduce injuries and boost performance

Stop breaking your body down with more cardio. Start building it up with strength.

Schedule a free consultation with Dr. Daniel Cordero D.C. at HealthShiftSanDiego.com

This guide will walk you through:

• The top 3 injuries that sideline runners
• What’s really causing the pain
• How to fix the root cause
• And how you can train smarter—not just harder

Injury #1: Runner’s Knee (Patellofemoral Pain Syndrome)
Common Symptoms:

• Pain around or behind the kneecap
• Worse going up/down stairs or after long runs

Red Flags:

• Tight quads, poor ankle mobility, glute weakness, tight IT band, excessively sensitive quads when rolling them, poor single leg balance

Temporary Relief:

• Soft tissue therapy (quads, IT band, calves)
• RockTape/kinesiology taping for tracking support
• Acupuncture, massage, chiropractic, physical therapy

Fix It With:

• Increasing hip, and ankle mobility
• Heavy deadlifts, squats, kettlebell swings

Injury #2: Plantar Fasciitis
Symptoms:

• Sharp heel or arch pain, especially in the morning
• Aching after long periods of standing or running

Red Flags:

• Tight calves, Weak foot muscles, stiff big toe, weak glutes

Temporary Relief:

• Massage (foot/calf), taping support
• Acupuncture, massage, chiropractic, physical therapy

Fix It With:

• Increasing big toe and foot stregnth
• Leaning to use your feet with deadlifts and squats
• Glute strength, improve ankle mobility

Injury #3: IT Band Syndrome
Symptoms:

• Pain on the outside of the knee
• Often triggered mid-run or during downhill running

Red Flags:

• Tight hips, glute weakness, over active quads and calves

Temporary Relief:

• Soft tissue work on IT band
• chiropractic, acupuncture, massage, PT
• Stretching the quad

Fix It With:

• Increasing hip mobility
• Hip strengthening in single leg position
• Heavy deadlifts (glute and hamstring emphasis)

Why Every Runner Should Lift Weights
Benefits of Strength Training:
Fewer Injuries
Stronger Running Mechanics
Faster Recovery
Increased Confidence
Better Joint Strength

Weekend Workshop

Run Strong: Injury-Proof Your Body with Strength Training

Details:

• Hands-on workshop for runners
• Learn proper lifting technique for injury prevention
• Beginner-friendly, small group setting

When & Where:
At Health Shift in North Park

4127 30^th st San Diego CA 92104

Click link for event dates

Run Strong lifting workshop

✅ Limited Spots 6 spots available– Sign Up Now!

‍

Register at HealthShiftSanDiego.com and go to the schedule section or use link below

 Run Strong Lifting Workshop

‍

Meet Your Instructor:

Dr. Daniel Cordero D.C.
I’m a chiropractor and former strength & conditioning coach helping runners get out of pain and back to the activities they love.
I’ve coached runners from local groups like In Motion and San Diego Training Group, served as a RockTape Doc at CrossFit Regionals, and worked with athletes from recreational to semi-pro.

Specialties:

• Injury rehab & prevention
• Running mechanics
• Weightlifting mechanics
• Strength training
• Barbell and kettlebell
• Core strength
• Long-term performance & longevity

Need One-on-One Help? Let’s Get You Back to Running Strong.

✅ Book a free consultation
✅ Register for the Lifting for Runners Workshop

✅ Struggling with pain that's holding you back?

Schedule a treatment session and get personalized care.

Contact Info:

Health Shift in North Park

4127 30^th st San Diego CA 92104

Health Shift website

‍