Strength training is not a typical component of a runner’s training program, but for a beginner it offers certain advantages. Before I started running I had a very sedentary lifestyle and as a result, my muscle tone and mass was pretty much non-existent. Although running requires a lot of leg muscle, the runner also needs a good level of upper and lower back strength. For that reason, I felt it necessary to add a strength component to my training program on the two lighter non-running days. I took my time figuring out the machines in my gym and eventually determined the weight work that would provide the greatest benefit while limiting the risk of injury and over-training. What follows is an outline of my full strength circuit. Depending on the day, how I feel, and available time, I will modify the routine by dropping one or more station as needed. I never decrease the weight, repetition, or set numbers – in fact, every two weeks I increase one; the weights by 10 lbs or the repetitions by 2 on each set.