Aim for two or three resistance training sessions a week, resting at least a day between bouts. This will help you maintain strength and reduce your risk for injury as you increase mileage.
Since you run with your whole body, and not just your legs, strengthen it all in the weight room with basic movements in which you push (e.g. bench press, squat) and pull (e.g. row, Romanian deadlift) with your upper body and lower body as well as rotate (e.g. chop).
Also, be sure to include exercises that will improve your posture and core stabilization to help you stay tall as you run. Try performing pillar bridges and either cable lifts or cable chops in each training session. So if you're training on Monday, Wednesday, and Friday, for instance, you might do chops on Monday and Friday and lifts on Wednesday, and then alternate the following week.
-- Paul Robbins, Metabolic Specialist, Athletes' Performance
Support Outside Online
Our mission to inspire readers to get outside has never been more critical. In recent years, Outside Online has reported on groundbreaking research linking time in nature to improved mental and physical health, and we’ve kept you informed about the unprecedented threats to America’s public lands. Our rigorous coverage helps spark important debates about wellness and travel and adventure, and it provides readers an accessible gateway to new outdoor passions. Time outside is essential—and we can help you make the most of it. Making a financial contribution to Outside Online only takes a few minutes and will ensure we can continue supplying the trailblazing, informative journalism that readers like you depend on. We hope you’ll support us. Thank you.