I’ve done almost everything you can imagine when it comes to strength training. A few conclusions I came to from my experiences:
- Upper body strength training, while not necessarily detrimental, was useless with the possible exception of middle distance racing. For 5K and over, I found it a complete waste of time.
- Traditional leg work (in the weight room) was not beneficial and I felt it affected my runs, making it detrimental.
- Hills are king when it comes to lower body and even, to an extent, upper body running-specific strength training.
Power Triad is a good alternative to hills if you really have no other option (stairs, stadium steps, parking ramps, any incline you can run up can serve as a venue for hill work).
Of course, these conclusions are based on the premise that your focus with strength training is to become a better runner. I’ve done some study on this topic and I’ve found that the research generally supports the observations I’ve made through my own experiences.