The majority of runners avoid lifting weights, but strength training for endurance runners can be very beneficial for a number or reasons. One reason that some form of cross training for runners can be so effective is that it has been proven to lead to a decreased number of injuries. Another reason that resistance training for endurance runners is so effective is that it leads to better running times and decreased recovery times after races and training runs. Yet despite these benefits most runners don’t strength train, either because they don’t see the benefit, or they don’t know how.
What follows is a simple workout routine for runners that can be worked into any running program. It consists of different weight lifting exercise and the benefits can be expected from each exercise. It also contains short video descriptions of each exercise.

The Front Squat:
The front squat is on of the most effective exercise that a runner can do. This is the single best exercise that any running athlete can do. If a runner were to do only one exercise he or she should be doing the front squat. Men’s fitness recently released their comprehensive guide to fitness and they too name the front squat as the best all around exercise for fitness.
The reason that the front squat is so beneficial is that it works a great number of muscles. It works your arms and shoulders, your core and back stabilizing muscles, your gluts and legs, and all of those tiny muscles required to adjust to maintain balance and form.
Front squats should be done using only proper form, in a slow and controlled manner, with only a weight that is proper (error on the side of “not enough weight”).

The Step-up/ Calf Raise:
The calf raise is a fantastic cross training exercise because it quickly and effectively isolates the calf muscle. To perform the calf raise, stand on a step, or a box, with your toes. Lower the heals of your feet below the step and then push yourself back up.
The step up is also a great exercise to that works many different body parts. It primarily exercises the gluts and the quads (your butt and the front of your thighs). It is preformed by simply placing one foot on a box or a step (usually at least 24 inches high) and then stepping onto that box or step. Then step down and repeat.
The single leg calf raise can be incorporated into this exercise by lifting your heal fully, once you have stepped onto the box or step.
This exercise can be an effective as a body weight exercise or as a weighted exercise. You should perform 2 to 3 sets of 10 to 15 repetitions of this exercise.

The Leg Curl:
This exercise requires a leg curl machine, which can be found in almost any gym. If you have never done a leg curl, you should. As a distance runner the hamstring is one of the most important running muscles and the leg curl is the best way to strengthen it.

The Russian Twist:
This exercise is an abdominal and back exercise. You sit on the floor with only your rear end touching the ground, so that your legs are up in the air and so is your back and you are balancing on your butt.
Then you twist. You reach your hands as far behind you as you can to one side and then to the other.

Planks:
Planks are the best exercise that you can do for your lower back without the use of any equipment. To perform them balance on your forearms and your toes, while facing the ground. This position requires you to have strong lower back muscle to hold.

Pushup Rows and Shoulder Press:

These three exercises are your upper body exercises. They can be done on the same day as the other exercises or on alternate days. The pushup is your basic gym class pushup. It can be preformed while on your knees or on your toes, for increased difficultly.
Rows can be done a number of ways either with machines or with free weights. If you only have free weights then you can perform a row by bedding at the waist and pulling a weight pulling a weight towards your chest. It is the exact opposite muscle motion of a pushup. It requires that you pull towards your body instead of push away and it is a great weight training exercise for runners that most runners forget about.
A shoulder press is the pushing of free weights directly over your head. It exercises the shoulders which can get fatigued after running long distances.

Overall a runner should incorporate some running into there routine so that the runner can run better, longer, and without injury. All of the exercises mentioned above should be preformed two to three times per week with each exercise being performed 10 to 15 times.