Running well means running efficiently. Balanced muscle strength leads to good gait mechanics, and proper running posture is important to keeping optimal breathing patterns during the extreme effort of running a marathon. Many distance runners do not work out with weights; however, almost all elite-level marathoners incorporate weight training into their routines two or three times a week. It can make the difference between winning and just finishing.
Upper Back and Chest
Strong upper body muscles can keep your chest expanded while you run, and your upper back balances your chest and helps stabilize your neck. Work your chest with push-ups, bench presses with either a barbell or dumbbells, and front and rear dumbbell flies. Use weights that enable you to to perform three sets of 12 to 15 repetitions. These higher-frequency repetitions will help build endurance reserves in your muscle cells.
Core
Because your core muscles support your torso, they are critical in keeping good posture while running long distances. It's not all about crunches, because any exercises that combine balance work with lifting light weights will improve your core strength. For example, standing on one leg while performing biceps curls forces both your abdominal and your lower back muscles to contract to keep your body stable. Of course, old-school crunches and planks are useful as well in building core strength. Hold a pose for 30 seconds to one minute in balance moves. Repeat 10 times.
Hips
Many runners have tight hip flexors. Any kind of lateral movement can help strengthen your inner and outer thighs. In the gym, adductor and abductor plate-loaded machines are ideal. Perform three sets of 12 to 15 repetitions. Or, use a resistance band tied at each ankle to perform a "sumo shuffle." Crouch low in a squat and move sideways by lifting your right foot completely off the ground, then putting it down 6 inches to the right. Do 10 repetitions, then switch to your left foot.
Legs
Distance runners often have much stronger hamstrings than quadriceps. This can lead to weak knee tendons, poor foot strike, and shin splints. If you can lift a heavier load on the hamstring curl machine than on the leg extension machine, you may have a muscle imbalance. Since leg extensions strengthen both the quadriceps and knee tendon, perform three sets of 12 to 15 repetitions. After two to three weeks, your hamstrings and quadriceps should be at equal strength.
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