Jamie's super-awesome beginner runners' ST routine:
1. Knee Pushups (chest, triceps, biceps, shoulders, forearms, abs - endurance and muscle balance) www.youtube.com/w
2. Knee Renegade Rows (Shoulders, upper back, core - shoulder stability) www.youtube.com/w
3. Squats (glutes, hamstrings, quads/adductors - power and knee stability) www.youtube.com/w
4. Single Stiff-Legged Deadlifts (lats, back, abs, glutes, hamstrings, calves, biceps, forearms - ankle and knee stability)
4. Suitcase Deadlifts (same as above, + quads and obliques instead of front abs) www.youtube.com/w
5. Supine March (transverse abdominis - core stability) www.youtube.com/w
6. Cable Trunk Rotation (core - rotational control)
(Yes, I am aware that there are two number 4s... I am splitting my time equally between those two types of deadlifts).
I put this routine together after reading several articles about strength training for runners. I needed something fresh that I could get excited about when it came to strength training... I was getting bored, but now I have a great and challenging new routine to keep me busy for the next few months! Also, it should help my endurance, balance, stability, and perhaps my speed while running.
UPDATE: I had originally planned to do this routine twice a week (2 sets of each number, for a total of 4 sets per week of each exercise), but I realize now that it's quite a workout! I am going to try to split the routine up over 2 days until I am in better shape... working up to doing it more, but for now I am just aiming for 2 sets of each move per week.