I always tell runners that strength training is the most effective way to avoid repetitive stress injuries. I haven't had this sort of injury in the past year since I started a comprehensive strength training program, so I thought I'd share my workout with you. I put an asterisk by the exercises that specifically target running muscles.

Based on recent research, I now do shorter sets using "explosive" movement. 4-6 reps at 80 percent of the maximum weight I can lift. Ideally you should do 4 sets of each of the weightlifting exercises. I do them in circuits of three exercises:

Circuit 1: (3-4 sets of 4-6 reps each except where noted)
* 1. Pushups (do a more difficult version of pushups if you can do more than 15 in each set)
* 2. Squats (I do front squats but regular squats would work as well)
3. Biceps curl

Circuit 2 (3-4 sets of 4-6 reps each except where noted)
* 1. Core rotate
* 2. Bulgarian squats
3. Dips

Circuit 3 (3-4 sets of 4-6 reps each except where noted)
1. Bench press
* 2. Plank (60 seconds per set)
3. Row

Circuit 4 (3-4 sets of 4-6 reps each except where noted)
1. Shoulder press
2. Pull-ups (I do assisted pull-ups)
3. Tricep press

Then I do a few core exercises, 10-50 reps depending on difficulty of exercise
* 1. Leg lift with scissor kick (10 reps, repeat until exhaustion)
* 2. Bicycle sit-ups (50 reps)
* 3. Stability ball ab curls (10-20 reps)
• 4. Stability ball hamstring curls (10-20 reps)
* 5. Pointer dogs (10 on each side)
• 6. Side plank hip lifts (10 on each side)
* 7. One-legged bridges (10 on each leg)
* 8. "Dead bug" with stability ball (10 on each side)

...and that's about it. I have a few flexibility exercises that I throw in, but these are the key exercises. I'll post some tips on these exercises soon -- let me know if there are any you have questions about or if you have another exercise that you think helps a lot!