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Summary

Jessica, an aspiring ultra trail runner, struggled with knee pain and swelling that prevented her from running longer distances. She tried various remedies but nothing seemed to work.

After reading a post about runners having healthier knees, she decided to seek help. She spoke with Matthew Boyd, who explained the importance of strength training to protect the knees.

Jessica was initially concerned about muscle soreness from strength training, but Matthew assured her that it was a normal phase that would gradually improve with repeated exposure.

Jessica followed a progressive strength training program and was able to integrate it with her running training. She successfully completed a 38-mile trail race without knee pain and went on to win the race.

The key takeaway is that strength training is essential for runners, and while muscle soreness may occur initially, it diminishes over time.

Takeaways

• Strength training is crucial for runners to protect their knees and improve performance.


• Muscle soreness, known as delayed onset muscle soreness (DOMS), is a normal phase that occurs after unaccustomed exercise and gradually diminishes with repeated exposure.


• Runners can incorporate strength training into their training regimen by gradually increasing volume and intensity.


• It is possible to run with muscle soreness, but harder runs should be avoided until the soreness subsides.


• A progressive strength training program can help runners build the necessary strength to support their knees and prevent injuries.


• Seeking guidance from a professional can provide personalized advice and ensure the effective integration of strength training with running.