Let's start with a bit of honesty: Not all runners love strength training. If you are like most runners, you would rather lace up your trainers and spend time out on a trail or road than work out in a gym. I understand that. You didn't become a runner to spend more time indoors. There is a whole world of routes to explore when you are out on a run, and none of them pass through a weight room.
But now you're interested in strength training. More likely than not, it's because you realize that doing nothing but running is not working out so well for you.
Maybe this realization came to you during a layoff from running caused by an injury. Estimates of the rate of injury for runners vary widely, but it may be as high as 80 percent for all runners in a given year and 80 percent for each individual runner over the course of his or her lifetime.
Whatever led you to be interested in strength training, you're reading this article, and that's a good thing. Because all those articles and bits of advice were right: Strength training—the right kind of strength training—will make you a stronger, more injury-resistant runner.
You can start strength training now with this sample workout from Quick Strength for Runners.
Deadlifts and Front Raises
Muscle Targets: Lower back, hamstrings, traps, delts, biceps, triceps
Equipment: Dumbbell or medicine ball, BOSU (advanced)
1. Stand with your feet a bit wider than shoulder width. Tilt your pelvis backward and arch your back, with your knees slightly bent. Keep your pelvis tilted throughout the exercise, even as you straighten up and bend over again.
2. Bend forward at the hips, being careful not to round your back. Grip a dumbbell or medicine ball with both hands.