Runners often prioritize logging miles over lifting weights, but research suggests a specific strength exercise can help reduce injury risk during marathon training. A study published in the Clinical Journal of Sport Medicine found that a single-leg glute bridge predicted injury rates better than any other self-assessed movement.
Researchers followed 867 participants preparing for the New York City Marathon. Sixteen weeks before the race, these athletes performed a series of home exercises to test their strength and flexibility. The tests included a sit-and-reach, side planks, single-leg glute bridges, heel raises, and push-ups.
During the 16-week training period, about 36 percent of the participants developed overuse injuries. Heather Milton, a clinical exercise physiologist and founder of Stronger With Science, notes this figure aligns with published injury rates between 30 and 50 percent for marathon runners.
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Based on the pre-training assessments, the only move that predicted injury risk was the single-leg glute bridge. Athletes who could hold the position for at least 20 seconds had a 49 to 64 percent lower risk of injury compared to those who could only hold it for nine seconds or fewer.
The single-leg glute bridge tests more than just glute strength. Milton explains that the exercise assesses pelvic stability and muscular endurance of the gluteus maximus and medius muscles. These muscles are imperative to withstand the impact of running step after step and to maintain proper alignment of the pelvis.
If these muscles are weak or fatigue quickly, the runner will not be able to maintain proper running form. The resulting poor biomechanics can ultimately lead to a greater risk of injury. Milton suggests that while the exercise might feel difficult, it does not necessarily mean an athlete is headed for injury. Instead, it can indicate weaker muscle groups that need attention.
Strength training has been shown to improve running performance, particularly when it comes to running economy, or how fast you can run using a given amount of oxygen. It also helps preserve and build muscle mass, support metabolic and cardiac health, and reduce symptoms of depression and anxiety. While research is mixed on strength training to prevent running injuries, it can help shore up weak spots.
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To do a single-leg glute bridge hold, lie faceup with arms straight by your sides. Bring feet hip-width apart, approximately six inches away from fingertips. Place fingertips on hip bones to maintain alignment and lift hips off the ground, engaging glutes. Keeping hips high and level, straighten out one leg. Hold this position for as long as you can, up to 30 seconds.
Researchers found that only the single-leg glute bridge test was negatively correlated with injury. Meaning, the better the glute strength, the lower the injury rates were in that sample of athletes. Milton uses two versions of the single-leg glute bridge with her clients, depending on their training goal. She typically suggests doing these moves two to three days per week, on nonconsecutive days.
To enhance hip stability and endurance, hold the position described above for longer, up to 90 seconds per side. Do at least 3 sets per side. To build more strength, use the same setup as described above, but place a dumbbell across the working hip. Lift and lower hips, driving grounded foot into the floor, and holding for 1 to 3 seconds at the top. Repeat for 8 to 12 reps before switching sides. Do 3 sets.
