Myth: The only way to get better at running is by running. Truth: Strength training is an essential component of becoming a better runner. Aside from the obvious leg muscles that need to be worked in other ways than just running to avoid injury and overtraining, there are tons of postural muscles that need to be worked to be strong and mobile to provide stability and improve the integrity of running form. Without these postural muscles, running form breaks down, which leads to injury, meaning a long road to recovery (pun intended). Below is a workout from Monica Eiler, ISSA-CPT that will work all the muscles a runner needs to stay healthy enough to run year-round.
1a. Burpee, 5x15
1b. Weighted Side Shuffle, 5x25 per side
1c. Australian Pull-Up, 5x10
2a. Jumping Lunges, 4x26
2b. Squat, 5x20
2c. In-Place High Knee Jog, 4x60 seconds
2d. Single-Leg Leg Press, 4x20
3. 30 second intervals of stairs, 4 rounds, 1 minute rest between