One of the best things you can do as a runner is cross-train. A few ways to cross-train are swimmming, riding the stationary bike, using the elliptical, and strength training. Cross-training will give a change of scenery (no more burnout), provide a change of training modality to improve performance, and help prevent injuries that may arise from overuse.
By incorporating strength-training sessions into your current running plan, not only will you prevent injuries, but you’ll also improve your speed. You’ll notice that parts of your race and training you may have been struggling with – like running hilly routes – will feel a lot easier thanks to your new strength routine.
Ahead is a total-body strength program that will activate and strengthen your glutes, core, and arms – all necessary to becoming a better, more efficient runner. If you’re new to weightlifting, take each move slowly, focusing on your form instead of how quickly you can complete each exercise. Don’t forget to warm up and cool down before and after your workout. Do this workout two to three times a week for a minimum of four weeks to really reap the benefits.