Strength Training Reduces Risk of Injuries for Runners

Former financial services professional Lee Chimerakis spends his retirement fundraising and supporting charitable causes across Palm Beach, Florida, as an ambassador for the famed Honda Classic golf tournament. Lee Chimerakis is also a running enthusiast and dedicates much of his time to fitness and strength training.

Avid runners are prone to several types of overuse injuries, including Achilles tendinitis and runner's knee. However, appropriate strength training can reduce the likelihood of sustaining an overuse injury by half. 

Strength training builds up the density, flexibility, and resilience of the bones, tendons, and other structures. Thicker muscles also help cushion thinner ligaments and joints against the stress that running can place on the body. 

Just one to two 30-minute strength training sessions a week can be enough to obtain protective effects. Beginners should start training using only body weight and add additional loads as they build strength. Runners with previous overuse injuries can benefit from a modified strength training routine, but should consult with a physical therapist prior to starting.

Strength Training for Seniors

Lee Chimerakis is the former senior vice president of a private Wall Street investment firm. Now retired, Lee Chimerakis keeps fit with strength training exercises. 

It is never too late to start strength training. Medical research shows that strength and resistance training help seniors build muscle mass, increase bone density, improve balance and coordination, and reduce symptoms of chronic conditions such as back pain and arthritis. Strength training reduces the chance of falls and improves cognitive functions. 

Seniors who want to include strength training into their workouts should begin with body weight exercises such as leg squats, lunges, step ups, push ups, and sit ups. When they are comfortable performing these exercises, they can add weights incrementally into their routines. 

When exercising, seniors should focus on full ranges of motion and being gentle on their joints. They should exercise two or three days a week with rest days between.