Runner's Training Tips: strength training

See the discussion over here: http://www.mapmyrun.com/community/discussion/10448/strength-training-and-running/#Item_5 

I hope that linking works! If not, it's called Strength training and running over on the Runner's Forum.

I too was worried about fitting in my weight training with my running.  So I had my personal trainer look over Hal Higdon's Marathon Training program Novice 1 that I will be using beginning in June. He said the one day of Cross training would be enough if I did about 30 minutes of weight training (endurance training, not strength training) followed by 30 minutes of cardio. 3-5 sets of 15+ reps, low weights. 30-60 seconds rest between sets. 

You don't want to do "strength" training but instead "endurance" training. Your goal is not to build up your muscles but to build up your endurance. Hence the more sets and more repetitions at lower weights. You will be fatigued by the end it just takes longer to fatigue the muscle because you're using lower weights.  I thnk I've understood that correctly but I'm not a trainer, I've just been using one for over a year.

I actually put a hold on my personal training sessions until after my marathon. I will do cross training on Sundays and the trainer I like doesn't work then. I have enough workouts written down in my journal that I can pick one and do it on my own, either at the gym or modified somewhat and done at home. I am very glad to have figured out how I am going to do my weight training with my marathon training. One day a week I can handle. And I don't have to try to fit it in on my running nor rest days!

-mtw