Daniel White-Alikakos is the Director and Lead Physiotherapist at Leap Healthcare in Mount Waverley, where he helps clients recover from injury, improve movement, and return to the activities they love. Holding a Doctor of Physiotherapy and a Bachelor of Exercise and Sport Science, Daniel specialises in sports injury rehabilitation, running assessments, and strength-based recovery programs. With over a decade of clinical experience and a background as an elite-level sprinter, he delivers evidence-based care tailored to athletes and active individuals of all levels.

Running is a big part of life in Melbourne’s east. Many Mt Waverley residents take to local trails, parks, and the streets to stay fit, prepare for events, or simply enjoy the outdoors. While running is an excellent form of exercise, it also places repeated load on the body. Without the right strength base, runners are at risk of common injuries such as knee pain, shin splints, and Achilles issues.

The good news is that targeted strengthening exercises can reduce injury risk and improve running performance. At Leap Healthcare in Mt Waverley, our physiotherapists regularly prescribe evidence-based exercises to help runners stay consistent and confident.

Why strength matters for runners

Research shows that strength training helps runners by:

Reducing the risk of overuse injuries by improving tissue tolerance.
Increasing running efficiency by enhancing stability and muscle recruitment.
Supporting long-term load management so training can progress safely.

For runners in Mt Waverley preparing for events such as the Melbourne Marathon or local fun runs, strength work is as important as mileage.

Common running injuries we see in Mt Waverley

Local runners often present to physiotherapy with:

Knee pain (patellofemoral pain) from poor hip and thigh muscle control.
Shin splints caused by rapid increases in training load.
Achilles tendinopathy from calf muscle imbalances or sudden training spikes.
Hip and lower back pain linked to core weakness and poor stability.

Strengthening targeted muscle groups can reduce the likelihood of these injuries.

Physiotherapist-recommended strengthening exercises

These exercises are simple, effective, and commonly used in physiotherapy programs for runners. They should be performed with correct technique, and if pain develops, stop and seek professional guidance.

1. Single-Leg Glute Bridge

Builds hip strength and stability, essential for controlling running stride.
Lie on your back, bend one knee, and lift your hips while keeping the other leg extended.

2. Calf Raises (Bent and Straight Knee)

Strengthens both calf muscles (gastrocnemius and soleus) to support the Achilles tendon.
Perform slow, controlled raises on each leg, progressing to single-leg variations.

3. Side-Lying Hip Abductions

Targets the gluteus medius, which helps control knee alignment during running.
Lie on your side and lift the top leg slowly, keeping hips stacked.

4. Step-Ups

Improves functional strength for hills and stride power.
Step onto a stable box or bench, focusing on controlled movement.

5. Plank with Leg Lifts

Engages the core and stabilises the pelvis during running.
Hold a plank position, lifting one leg at a time while keeping the body steady.

Tips for building strength into your routine

Aim for two short sessions per week alongside your runs.
Focus on controlled, quality movement rather than rushing repetitions.
Progress gradually: add resistance or increase repetitions only when form is solid.
Pair strength work with mobility drills and adequate recovery.
If you are preparing for a race, avoid adding major changes to your program too close to event day.

When to see a physiotherapist

If you experience ongoing pain, recurrent injuries, or are unsure whether you are performing exercises correctly, it is best to seek professional advice. A physiotherapist can:

Assess your running technique and identify weaknesses.
Design a tailored strength program specific to your training goals.
Monitor your progress and adjust exercises as needed.

At Leap Healthcare in Mt Waverley, we regularly support runners of all levels, from recreational joggers to marathon participants.

Key takeaways

Strength training reduces injury risk and improves performance for runners.
Common injuries like knee pain, shin splints, and Achilles problems can often be prevented with targeted strength work.
Simple exercises such as glute bridges, calf raises, step-ups, and planks make a big difference when performed consistently.
Physiotherapists provide tailored guidance to ensure exercises are safe, effective, and suited to each runner’s goals.

Important information

This article is general in nature and does not replace personalised medical advice. If you have pain, injury, or uncertainty about exercise, consult a registered physiotherapist or GP.