Select The Appropriate Exercises
The majority of runners are going to benefit from sticking to total body exercises that work the entire body as a unit rather than each muscle individually. For instance, a squat works the entire lower body along with the core, whereas a leg extension puts the emphasis solely on the quads. From an injury standpoint, these multi-joint exercises help athletes to strengthen weak stabilizers and maintain better form. From an efficiency standpoint, they also allow runners to get in and out of the gym in less time.
To start, select six main exercises to include in each session followed by 1-2 dedicated core exercises. Superset the exercises by performing them back-to-back to save time. For example:
1A. Barbell Front Squat
1B. Standing Dumbbell Shoulder Press
2A. Dumbbell Side Lunge
2B. Bodyweight Row
3A. Single-leg Deadlift
4B. Abdominal Roll-out
In general, runners should start with higher reps as they learn form and develop movement patterns. For instance, beginners could start with two sets of 15 reps for each exercise. As they get more comfortable with strength training, they could progress to three to four sets of 8-10 repetitions. Advanced lifters may even want to focus on lower rep ranges in the 3-5 range to build strength and power.