Because running is a demanding endeavor, Hamberger recommends strength training two to three times per week to get your body into running form and keep it there.
Runner's workout #1
If you're short on time and can't get to the gym, try this simple 20-minute workout. Start with five to 10 minutes of a warm up activity, followed by three sets of each exercise shown below. There's no defined number of repetitions in each set — just make sure to practice proper form.
| Squats | Lunges |
| Step-ups | Fire hydrants |
| Side planks | Push ups |
Runner's workout #2
Hamberger, not a huge fan of shorter workouts as a stand-alone, encourages runners to try a longer routine. For example, this workout is a continuation of the first, adding on strength-training exercises that will work your upper body, lower body and core. Strength training will also correct muscle imbalances that can affect your running form.
Because it's a serious workout, Hamberger recommends it only for days you're not running. Start off with the warm-up, the four exercises in Workout 1, and continue with the following:
| Reverse flyes | Lat pulldowns |
| Bench presses | Fire shoulder presses |
| Chair dips | Crunches |