Running well actually requires a great deal of muscle strength, not just running endurance. As a runner you use muscles in your upper and lower body as well as your core to push through to the end of a race or summit a hill on a tough trail. Incorporating a strength training program, particularly in the off season, can improve your performance as well as protect your body from injury and fatigue.
Arm Exercises
Pumping your arms, particularly at crucial times in a race, helps you maintain your form and potentially move faster. Working on your arm strength is beneficial, especially when your exercises mimic your running motions. Perform dumbbell arm swings with light weights, or even water bottles filled with sand. Stand in a position similar to your running stride and hold a weight in your hands. Using controlled movements, bend your arms at the elbows and slowly bring them forward and back as if you were actually running. Repeat the movement 10 to 12 times on each side for two or three sets depending on your fitness level.
Step Ups
The step up requires a bench or a step, typically 18 to 24 inches off the ground. You can use your own body weight or increase the intensity by holding a weight in each hand. Stand in front of the bench and step up with one foot, planting it firmly and bringing both feet onto the bench. Keep your lead foot on the bench, and step down with the other leg before bringing the lead leg to the ground. Repeat 10 to 12 times before switching lead legs.
Step Downs
Step downs require you to start by standing on the bench, which should be the same height as the above exercise. Hold weights in your hands if desired. Leave one foot, referred to as the lead foot, on the bench and step down with your trailing leg. Push off the floor with the trailing leg, bringing it back onto the bench. Repeat 10 to 12 times before switching legs.
Squats
According to the Washington Running Report, squats are one of the most important exercises for runners. Use weights to make this move more challenging by balancing them on your shoulders. Stand with your feet hip width apart, bend your knees and bring your hips and buttocks down behind you so that you are squatting, but your knees remain directly over your ankles. Stand up straight and repeat 10 to 12 times. Another variation is the wall squat. Stand with your back against a wall and your feet a foot away from the wall, hip-width apart. Slide your back down, pressing it against the wall, until your legs are bend to 90 degrees, with your knee directly over your ankle. Repeat 10 to 12 times.
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