Multicomponent Exercise Program Effects on Performance and Injury Reduction in Recreational Runners

Study aim was to evaluate effectiveness of two home-based exercise programs upon athletic performance, physical parameters and injury reduction in recreational runners. Participants were randomized to multicomponent and traditional strength exercise program in block randomization. Primary outcomes were maximal oxygen uptake (VO2Max) calculated with 20 meter (m) shuttle run test (20m SRT), muscle strength of quadriceps femoris, hamstring and gluteus medius calculated via handheld dynamometer (HHD), plyometric performance measured via countermovement jump (CMJ) and drop jump (DJ), foot posture assessment with foot posture index and navicular drop, core endurance with prone bridge, side bridge and horizontal extension and calf endurance values. Secondary outcome was injury reduction followed via self made questionnaire that was sent each week to the participants in order them to record injury and training characteristic of that with including running and exercise program. Programs were given online without supervision 2-3 times a week. Study consisted of 16-weeks with 8-week training, and 8 weeks follow up including baseline and 8th week assessment. In each assessment all the primary outcomes measured. H0: There will be no improvement in athletic performance, physical parameters, and injury risk after the multi-component exercise program. H1: There will be improvement in athletic performance, physical parameters, and injury risk after the multi-component exercise program.

Inclusion Criteria: * The primary sport must be running. * Be between 18 and 65 years of age. * Participate in races. * Run 20-100 km per week. * Have at least 12 months of regular running experience. * At least 3 running training sessions per week. Exclusion Criteria: * Did not injured in the last 3 months. * Did not undergone surgery in the last 12 months. * Did not have any issues that limit strength training. * Did not having any neurological, tumor, cardiovascular, rheumatological, or hormonal diseases.