Most hard work for improving your running performance is done on the road or track but strength and conditioning plays a critical factor.
If you’re doing two/three tough runs per week, you need to be in the gym at least once working on movements like squats, dead lifts and crunches to build lower body muscles and improve endurance.
Running form and technique improves over time, but in order to finish a long run, a runner requires strength.
Simple exercises like press-ups and pull-ups are beneficial for upper body development and if you want to mix it up with squats or leg press this can add power to the lower half of the body.
If runners aren’t interested in traditional methods of gym work, then circuit training is a perfect way to increase volume with less injury risk.
Circuit training targets each muscle group and is a great way to do a full body work out in a single session.
When doing this type of training, be sure to include at least two core exercises as the core is integral in nearly everything you do, from walking to running around a football field.
Keep the rep count high when doing these workouts (10-12 repetitions normally).
REMEMBER: A runner isn’t made in the gym, it’s merely a way to help strengthen your muscles and reduce injury.