I have been running for twenty years and completed several marathons, this is how I started training. First and most importantly is to have good running shoes. Go to a running store that specializes in running so you can be fitted properly. I would up my miles by 10% every two weeks. With having one hill training and speed training in my weekly training sessions. After the fourth week I would lower my mileage to about 60% for that one week for rest, then pick back up at the fourth week mileage to build the next four weeks. Now what did I do for strengthening, I would focus on running form, imagine a broom stick lined up against my back. This would help me pace better. Lower body weight program would be for me, I would be lower on weights with higher weights twice a week. I would also focus on core, lower back and a lot on my upper back and shoulders twice a week. I did do a little on chest and arms, but not as much as the others. My experience is that when my back and shoulders where strong it help my arm swing more comfortably after running for over three hours. Hope this helps:) Good Luck with your running!
I am by no means a runner. But I can tell you that a good old general strength training program is beneficial to everyone – regardless of the activity you’re involved in. I’m referring to the staple strength exercises that have been around forever – squats, lunges, dead lifts, bench presses, rows, shoulder presses, etc. & the many variations of them. And of course core strengthening – stability ball rollout, jack knife, arm/leg raise, and so on. Building up a good strength base with the basic movements will have a positive effect on any physical activity you do – including running. As far as specific running advice, listen to the others & not to me – good luck Sandra!
One thing to keep in mind for running, along with all of the other suggestions you’ve gotten, is good posture and a strong core. Good posture during running will maximize the power of the muscles responsible for running, and it also opens up the diaphragm and makes breathing easier (important for running!).
So, that being said, you want to keep your entire core and body strong, Make sure to strengthen lower body muscles and address things like weak hamstrings or glutes, or tight hip flexors. For upper body be aware of tight chest muscles and weak back muscles.
Good luck and have fun!
I would also suggest that you look at the exercises from the MELT Method to support running. The foot treatment is very popular for runners, and the roller exercises can do wonders do offset the pounding of many miles.
Without getting into to many specifics I would recommend to add some hill running into your training. I like the water factor and I have used it many times before when I trained both myself and clients. Core is very important and working your upper body should be one of your goals as well. Don’t concentrate only in your legs. Also stair climbing is another tactic I like to use with the clients who are runners because of the multiple benefits you can gain form this type of conditioning. Another thing to keep in mind is to avoid treadmill as much as you can. When you are doing your mileage, do it outdoors. Running in as many different surfaces as possible will improve the conditioning and strength of your lower body. Also it’s great for the mind. There are many other factors and more specifics I can get into for answering your question, but I think keep it simple is the best way to go about it.