I agree that Insanity doesn't go well with running, as it's mostly a cardio program.
I'm sure you're aware that as a runner, you need strong core muscles, but less people are aware that strong back muscles are equally or even more important, as they help keep proper form in the later stages of a race.
I generally do a 2:1 ratio of pulling (back) to pushing exercises.
example of my gym based strength workout:
1 arm dumbbell row
1 arm dumbbell press
You don't need equipment to do many bodyweight exercises, but there isn't a back exercise that you can do without equipment at all. So I would suggest investing in resistance bands and a door anchor or pull up bar to loop the band around to do rows. Then when you're strong enough, you can progress to pullups on the bar.
edited to add: I have been running for 6 years and 8 marathon cycles..ZERO injuries. I owe it to the time I spend lifting weights, which is certainly a rarity in the running community.
Edited by: ZORBS13 at: 9/19/2013 (12:41)
“Sometimes the moments that challenge us the most, define us.” - Deena Kastor
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