Once you have mastered the basic exercise program, you may want to add some of the exercises presented in Table 2.

Table 2. Recommended Strength Training Program: Additional Exercises

Summary
The main objectives of a strength training program for runners is to decrease injury risk and increase performance potential. For best results the program should be high in exercise intensity and low in training time. One good set of 12-16 repetitions for each major muscle group is recommended for a safe, effective and efficient exercise experience. One or two training sessions per week are sufficient, although three weekly workouts produces greater strength gains. Each workout should take no more than 20-30 minutes depending upon the number of exercises performed. The key to productive strength training is proper exercise technique, which includes full movement range and controlled movement speeds. When you make every repetition count, a basic and brief training program should increase your strength significantly (40-60 percent) over a two month training period.

Wayne L. Westcott, Ph.D., is fitness research director at the South Shore YMCA in Quincy, MA., and author of several books on fitness including Strength Training Past 50 and Complete Conditioning for Golf.