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The Rehab Runway Podcast

🎙️ Episode 12: Does Running Build Strength? What it actually improves
Running clearly improves running performance.
But does it actually build strength?
In this solo episode of The Rehab Runway, Luke Nelson unpacks what running really improves, where strength training fits, and why “all you need is running” is only part of the story.
In this episode, Luke covers:
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What running is exceptionally good at improving
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Where the evidence for strength training in runners becomes more nuanced
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And why the real discussion may not be “running vs strength training” at all
This episode unpacks:
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muscular endurance
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movement economy
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tendon and elastic function
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reactive force qualities
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load tolerance
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injury resilience
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and the limits of isolated physical qualities in rehab and performance
A balanced discussion for runners, coaches, and clinicians wanting a more nuanced understanding of adaptation, specificity, and performance.
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🧠 Key Takeaways
What running clearly improves
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Local muscular endurance
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Fatigue resistance
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Movement economy
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Coordination
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Elastic energy use
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Reactive qualities
Tendon function and “the spring”
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Does running actually increase tendon stiffness?
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The difference between using elastic recoil vs building tendon capacity
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Why heavy loading may produce different tendon adaptations
Reactive strength and running
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What reactive qualities are involved in distance running
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Why running probably improves efficiency more than maximal reactive capacity
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Ground contact time and force production differences
Muscle fibre and endurance adaptations
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Oxidative adaptations to endurance training
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Type IIx to IIa shifts
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Why “fast twitch to slow twitch” is probably oversimplified
Bone loading and running
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Why running loads bone differently to plyometrics and multidirectional sport
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Novel loading and bone adaptation
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Implications for bone robustness
Strength training for runners
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Why the evidence is often mixed
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The difference between measurable and meaningful qualities
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When strength work may still help certain runners
Who is this episode for?
This episode is ideal for:
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runners wondering whether strength training is necessary
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clinicians working with injured runners
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coaches programming for performance and resilience
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runners returning from injury
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anyone interested in the science of running adaptation
🎧 Listen to the Episode
Available now on Spotify, Apple Podcasts, and all major podcast platforms.
If you found this episode useful, please consider sharing it with a runner or colleague, or leaving a review. It genuinely helps the podcast reach more people.
👉 Listen on Spotify
👉 Listen on iTunes
📝 Further reading
🧠 Upcoming Courses
🎙️ About the Host
Hosted by Luke Nelson, Sports & Exercise Chiropractor, running coach, and strength coach.
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📱 Follow Luke on Instagram: @sportschiroluke
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🌐 Learn more & explore upcoming courses: www.healthhp.com.au
References
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Albracht, K. and Arampatzis, A. (2013). Exercise-induced changes in triceps surae muscle–tendon unit function. Journal of Experimental Biology, 216(18), 3437–3445.
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Bohm, S., Mersmann, F. and Arampatzis, A. (2015). Human tendon adaptation in response to mechanical loading: a systematic review and meta-analysis. Sports Medicine, 45(3), 1–16.
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Holloszy, J.O. and Coyle, E.F. (1984). Adaptations of skeletal muscle to endurance exercise and their metabolic consequences. Journal of Applied Physiology, 56(4), 831–838.
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Saunders, P.U., Pyne, D.B., Telford, R.D. and Hawley, J.A. (2004). Factors affecting running economy in trained distance runners. Sports Medicine, 34(7), 465–485.
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Turner, C.H. (1998). Three rules for bone adaptation to mechanical stimuli. Bone, 23(5), 399–407.
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Warden, S.J., Burr, D.B. and Brukner, P.D. (2014). Stress fractures: pathophysiology, epidemiology, and risk factors. Journal of Orthopaedic & Sports Physical Therapy, 44(10), 749–765.