On the days that I run (well walk/run intervals right now), I find that I just don't have the energy to do any strength training afterwards. I do my cardio in the mornings, which is 5 days/week. My run/walk intervals are about 20 to 25 minutes in length 3 days (Mon, Wed, and Fridays) followed by the rowing machine. On Tuesday and Thursday, I choose to do some other cardio like the elliptical or cycling (currently some form of indoor cycling). I do my strength training on Sunday, Tuesday, and Thursday's. Basically, I think it might be better to do strength training on your non-running days. Of course, doing some stretching after running would help.
Lunges: Runner's Lunges, Forward Lunges, Lateral Lunges
Squats: Any variation
Other exercises: Bridges, Single Leg Bridge-Ups, Standing Abduction
The link below may be helpful. You can do any variation of squats. On the pushups, you could probably do whatever variation works for you. I think you could substitute some exercises for something you're more comfortable with as long as you're getting a full body workout. For example, I'm not a big fan of crunches, so I do the Seated Torso Twist with Medicine Ball instead of crunches and it still hits the abs and obliques. Instead of doing Superman (lower back), I do bridge-ups, which hits the lower back, shoulders, and abs. I do the modified pushups instead of the incline pushups.
Basic Strength Training Workout for Runners: www.sparkpeople.com/resource/fitness_plan_
I hope this helps.
| Pounds lost: 26.4