Running is one of the simplest, most accessible ways to move your body — but it’s also why running injuries prevention is something every runner needs to understand. Studies show that up to 80% of runners get injured every year. The good news? Most of these injuries are preventable—and strength training is the missing link.
Why runners get injured
At CrossFit Kreis 9, we work with many clients who come to us with the same story: “I love running, but I always end up hurt.” Here are the most common reasons:
1. Too much, too soon
The most common reason runners get injured is ramping up distance or intensity too quickly. Your cardiovascular system adapts faster than your tendons, ligaments, and joints. Just because you can go farther doesn’t mean your body is ready.
2. Repetitive stress and imbalances
Running uses the same movement pattern over and over again. If you have muscle imbalances, poor posture, or weak stabilizers, your body starts to compensate. Over time, this leads to pain—most commonly in the knees, hips, lower back, shins, or feet.
3. Lack of strength and power
Most runners don’t lift weights. That’s a problem. Strength and power are essential for absorbing impact, stabilizing joints, and generating force. Weak glutes, tight hips, or underdeveloped core muscles are injury magnets.
Running injuries prevention starts in the gym
Your heart doesn’t care what kind of training you do. It doesn’t know if you’re running, rowing, biking, or doing burpees — it simply responds to effort. So here’s a fact many runners overlook: to be a better runner, you don’t need to run more. You need to train smarter.
In fact, many of our CrossFit athletes at CrossFit Kreis 9 are excellent runners — even though they spend very little time actually running. They focus on building capacity, strength, and recovery — which are the true pillars of running injuries prevention and allow them to run pain and injury free.
How we support running injuries prevention
Build a strong foundation
We emphasize full-body functional strength: squats, deadlifts, lunges, pressing, and core work. These movements support stability, symmetry, and power output — all essential for running injuries prevention.
Train in all directions
Running is linear, but life and fitness aren’t. We program lateral movement, rotation, and explosive work to build joint resilience and coordination.
Don’t just run—condition
Our CrossFit-style conditioning blends multiple movement patterns and energy systems. It helps runners build aerobic capacity, move efficiently, and recover better — key components of running injuries prevention.
Assess and adapt
We offer InBody scans, movement assessments, and regular goal reviews to catch small problems before they become injuries. Our coaching team works one-on-one with runners to tailor smart training plans that support your goals — and keep you injury-free.
Run longer, stronger—and pain-free
Whether you’re training for a marathon or enjoying a casual weekend jog, we can help you stay on track. Our clients don’t come to CrossFit Kreis 9 instead of running — they come to run better. With stronger bodies, better movement mechanics, and a proven system for running injuries prevention, they stay active and injury-free for the long haul.
Want to learn more about how to support your running goals? Book a free consultation with our team. No pressure. Just a real conversation about where you are and where you want to go.
