Include strength training in your running program.

Strength training improves a runner’s body strength and overall athleticism. This in turn reduces muscular fatigue that leads to poor performance and injuries. Runners will benefit from a program of 2-3 strength training sessions per week.

Strength training exercises should focus on all muscle groups including the trunk and upper and lower body.

Weight lifting, plyometrics and hill running are all effective methods of increasing strength.
Focus on improving strength in the off-season and preseason and maintaining while in season.