While I myself am much happier to be logging those miles or doing cardio rather than lifting weights, I know that in neglecting strength training I'll be missing out on all of the benefits that it brings. There is of course the fact that weight lifting is the best way to build muscle mass which will in turn give you the tone and definition that you want but also boost your metabolism because a pound of muscle burns many more calories than a pound of fat. What's more is a gym weight lifting session is going to elevate your metabolism even higher for the hours after your workout in the after burn effect; you could end up burning more calories throughout the day after a bout in the gym than a run outside. But outside of that, regular strength training will improve your performance in other areas whether you be a long distance runner, cyclist, high jumper, basketball player, or football player.

By building up that core strength and muscle mass you will be more powerful and strong as well as less likely to wind up with an injury. Weak muscles are prime contenders for a strain or pull and you can avert time off with regular weight lifting routines. You don't need to go into the gym and throw around huge amounts of weight, although you can if you are looking to specifically bulk up and build mass, but if you are looking to lean out and get toned up you can do lower amounts of weight with a higher number of repetitions.

For those taking part in the running training program series, this upcoming week we will begin to implement a specific weight lifting training program a few times a week. This will improve your overall fitness level and eventually make you a stronger runner. Yet if you aren't doing the running series, you can still take advantage of a great strength program that will hit all of the major muscle groups. You can begin with with doing one or two sets of fifteen repetitions for each exercise and then build yourself up to doing a third set. You should aim to incorporate weights into two or three days that you head to the gym. Finally, you want to do the series as a circuit meaning that you will do one exercise immediately followed by the next in the group without resting and then complete all of your sets; then with limited rest move to the next group. This will keep your heart rate up and you will burn more calories throughout as well.

Group 1:
* Leg Press machine or standing squats while holding weights
* Hamstring curls (on machine or do leg lifts while laying down on your stomach)
* Single leg lunge (be sure to do 15 reps for each leg and to make it harder you can hold weights)

Group 2:
* Lateral pull-downs
* Dumbbell press on bench
* Calf raises

Group 3:
* Bicep curls
* Tricep kick backs
* Side raises with weight (standing up and holding weights in both hands raise your arms up at your sides until they are at shoulder level and then back down)

Group 4:
* Seated Russian Twist with weight (sitting on the edge of a bench, lean back and raise your legs up bending at the knee so you are balancing on your tail bone; holding a weight, contract your abs and alternate pivoting your torso to the right and left side while keeping your lower body stationary)
* Crunches (do them either on the floor or on a ball)
* Back raises (lying down on your stomach, lift your upper body off of the ground and then lowering back down)