Runners often think that to run faster, you need to run more. However, strength training can help you run faster, longer, and prevent injuries.
A primary concern of strength training for runners is assuming muscles can add heavy mass which slows down their runs. This is not true. As a runner, you are weight training for strength, not to bulk up. People who are trying to bulk up eat a specific diet that helps them gain muscle. Unless you are on a high caloric diet, you will probably not build high muscle mass.
The Journal of Strength and Conditioning Research showed that runners who add three days of resistance training exercises to their weekly program increase their leg strength and enhance their endurance.
The following exercises can be beneficial to your weight training routine as a runner. The exercises listed do not require weights.