Runners Need Separate Training to Strengthen Tendons

Strong muscles do not necessarily mean a runner’s tendons are ready for repeated landings. Tendons join muscles to bones, transmit force and briefly retain energy before returning it during push-off. These tissues develop more slowly than muscles and cardiovascular fitness, partly because they receive less blood. Sharp increases in distance or intensity can exceed their capacity and contribute to painful conditions affecting the knees, ankles, heels, feet and hamstrings.

Three physical therapists described a tendon-focused approach built around controlled, demanding resistance and fast jumping movements. During strength exercises, the raising and lowering portions each last three seconds. Heavy resistance is defined as 80 percent of a one-repetition maximum. An analysis covering 27 studies and upward of 260 participants found that heavier lifting produced the strongest tendon gains. Separate research following 11 people linked a 12-week plyometric routine with improved tendon function and durability.

Deadlifts load the hamstring tendons, while Bulgarian split squats strengthen the patellar tendon. Speed skaters challenge both the Achilles and patellar tendons. Pogo hops focus on the Achilles, which contributes to propulsion. For runners without tendon pain, Reagan recommends slow, heavy strength sessions two to three times weekly and plyometrics one or two times weekly.