WeightTraining

Ten Rules of Weight Training
1. Begin with a thorough warm up
2. You should always sequence your exercises to train larger muscle groups first in order to avoid fatiguing the smaller accessory muscles
3. Choose the correct number of repetitions (8-12)
4. Progress from1 set to 3 sets of each exercise
5. Choose the appropriate amount of weight for each exercise (the last 2-4 reps should be difficult)
6. Use proper breathing (Exhale during the primary movement and inhale on the secondary movement
7. Take one second to perform the primary movement and 3 seconds for the secondary movement
8. Complete each workout with a thorough warm down.
9. Be consistent in your training
10. Complete the workout without long delays between sets and exercises

There are many benefits to resistance training, all of which should improve your running. Below are listed some benefits:
Improved muscle strength
Improved muscle endurance
Stronger bones and connective tissue
Improves availability of fuel to the muscles
Reduces the chance of injury
Increases lean muscle body mass
Decreases fat weight and percent fat
Everybody should realize that running by itself will increase strength especially if you do hill running. So why weight train you might ask? You can isolate certain muscle groups and make improvements much quicker. Also, running by itself will cause certain muscles to become stronger and others may not improve thereby causing a muscle imbalance. If you are new to weight training start out with one set of exercises and increase the number of sets to three as you begin to condition yourself to this form of training.
There are many types of resistance exercises and the ones you choose should cover all of the major muscle groups. Below I have listed some exercise that will benefit your overall strength:

Upper Body
Arm curls (Dumb bell, bar, or machine)
Bench press
Bent over row (Dumb bell)
Inclined sit ups and others
Overhead press
Shrugs
Lat pull downs
Lateral arm raises (Dumb bells)
Front arm raises (Dumb bells)
Dumb bell swings (Running motion)
Cleans
Core
Medicine ball-If we have them

Lower Body
Box steps (Dumb bells)
Lunges (Dumb bells)
Squats
Calf raises
Leg curls
Clean and jerk
Leg presses
Balance board-Stronger feet
Marble pickup-Stronger feet