Fall marathon season is not that far away—now is the time to follow a strength-training program that will prepare you to conquer 26.2 miles. Strength-building programs for endurance athletes should include old-school compound movements such as squats, deadlifts and presses. When performed correctly, compound movements will promote adaptation, and increase overall strength better than any other exercises. These efficient moves also save you time, as they work multiple muscle groups simultaneously. For example, squats and shoulder presses involve all of the body's mass, use the longest range of motion, and allow you to progressively add more weight as you get stronger.
Strength training programs need to be progressive. Keep your exercise selection small, and master the moves. Keep your strength-training volume low—two sessions a week—as running is the main priority during this time.
This mix of barbell and assistance exercises will help improve your strength and performance. If you're not familiar with barbell exercises, find a certified trainer to teach you proper technique.