Whether you race casual three-milers a few times a week or you're training for your moment marathon,aside from putting in the miles to build your endurance and taking time afterward to stretch your muscles to increase flexibility, runners should be making time to strength train. Building muscle with bodyweight moves and exercises that expend weights will not only make you a more efficient, or faster runner,but it'll benefit prevent injury caused by overuse. Trainer Lauren Fairbanks recommends that runners strengthen four often neglected areas: the glute max, glute med, or core,and upper back. Lateral (side-to-side) exercises are also an important way to balance the body since running is such a front-to-back movement. With all of this in mind, here are some basic exercises you should include in your strength-training routine.
Goblet squats: glutes, and hamstrings,upper body
Alternating side lunges: glutes, inner thighs
Push-ups: upper body, and core
Elbow plank with donkey kick: glutes,core, upper body Squat to overhead press: glutes, and quads,shoulders, upper back
Burpees: upper body, and core,glutes, legs
Step-ups: glutes, or hamstrings,quads
Lateral squat walk with a resistance band: glutes, legs Forward backward lunge: glutes, or quads
Side plank with leg lift: core,upper body, outer quads, and glutes
Upright row: upper body Butterfly crunch: core
Here are some running and strength-training workouts you can try.30-minute running and toning workout
60-minute running and strength-training workout
100 burpees workout
47-minute running and toning workout
Source: popsugar.com