​Pain is a complex phenomenon and just because you have pain, doesn't mean you actually have any significant tissue damage. There are many factors involved that can cause an injury and create pain when running​. Having said that, these are some of the most common contributing factors:

Strength training has many benefits for runners. We already know from the research that strength training can:
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1.Improve running efficiency
2.Improve running speed
3.Improve muscle power
4.Reduce the risk of injuries
5.Support the healing process (rehab protocols for common running-related injuries like IT band syndrome, shin splints, runners knee, Achilles tendonitis, and stress fractures utilize strength training to trigger the healing response)

Low back pain is one of the most common health complaints. As much as four out of five adults will experience significant low back pain at some point in their lifetime. There are many causes of low back pain, however, the most likely cause of low back pain is a muscle or ligament strain and a general lack of movement.

Strength training has many benefits for runners like improved running performance, reduced risk of injuries and better health. There are many ways to get stronger and reap all of the benefits, however, not all strength training is created equal. What methods of strength training you choose will depend on your goals, lifestyle, preferences and the amount of time you can dedicate to it.

When it comes to improving your health and fitness, how you structure your day is one of the key elements. Losing weight comes down to creating a sustained caloric deficit that will force your body to start burning its own fat for fuel. By having a good structure that encourages healthy behavior and habits, creating a caloric deficit becomes much easier.