Strength Training For Runners

I need to find a better balance between strength training and running. It seems like I'm either on a running splurge, or a strength training splurge. I haven't had a structured workout plan since I ran Boston in April, so I've just been waking up each day and deciding what kind of exercise I'm in the mood for. It's been nice in a lot of ways, but I also miss have some sort of plan. 

I read this article today from Runner's World about strength training, and this article about ab work for runners. My Run Less Run Faster book also has a good chapter about strength training for runners. 

Here's a few things I learned about strength training for runners from the above articles:

Runners still need to do strength training for their legs. Many runners think they don't need to because they use their legs all the time when they run. Running uses our legs almost solely for endurance, not strength. Strength training our legs will help generate more force with each stride, and balance fitness in the lower body to prevent injury (RLRF pg. 184). (I'll admit I hate strength training my legs because they are usually tired from running, and I used to use the excuse that they got plenty of exercise from running. After reading this today I think I'll be more willing to do my leg strength training.)

 Strength training improves running economy which means it will help you run longer, faster and more efficiently. It also helps you recover faster from long runs because strength training makes your body more efficient at converting metabolic waste into energy. 

Most adults lose 1/2 pound of muscle each year after the age 20. (I'm 25 so I guess I better get my strength training in since I've apparently already started losing muscle. Less muscle mass means lower metabolism which means less food to maintain weight.) 

"Studies have shown that with as little as 10 weeks of strength training, 10K times decrease by an average of 2-3 percent." (RLRF pg.185) 

RLRF recommends doing strength training 2-3 times a week for about 30 minutes. Based on that, I think I'll make a structured workout plan to follow for the rest of December. We'll see if I like having a plan again, or if I miss doing whatever I'm in the mood for. 

Here's my December workout plan:

Monday: Run 3-7 miles + abs

Tuesday: At-home workout dvd for strength

Wednesday: Run 3-7 miles + abs

Thursday: At-home workout dvd for strength

Friday: Run 3-7 miles + pilates

Saturday: Long run 

Sunday: Rest

Do you like structured workout plans, or doing whatever you're in the mood for that day? 

What's your favorite way to get strength training in?