Muscular strength/endurance?

There are a few things. I'll try to present them in a pro-con fashion:

1. Run more. It will build the muscles you need, but it's very stressful on your joints.

2. Cycle. this will build muscle and workout cario at the same time. Can't really think of to many cons except that you have to do something like 3 miles on a bike to get the same cardio as running.

3. WEIGHT LIFT!!!! Probably your best bet. As a runner you're probably a fairly small guy and afraid that the added weight gain will slow you down: NOT TRUE! I gained five pounds in muscle between XC seasons and still took about a minute off my time. I've continued to gain weight, and am still one of the fastest guys on the lacrosse team. So if you have access to a gym, do some squats and calf raises. If not, you can just do body weight squats. And these will also build bone mass so you won't get injured. Weight lifting is vital to any athlete!!

4. Hill running or stairs is also important even if you have muscle. It'll build cario and muscle.

So pretty much, just start cross training.

You might hold getting better/more potent the extra reps you'll be able to do with a given weight. But, it's exceptional to do each for larger raises. Lower reps, and greater reps in combination. Lower rep force raises practically immediately results top rep raises. e.g. If you'll be able to bench 275 for a max, you're going to be benching approximately 225 for approximately three-6 with out practising reps in any respect. If you elevated that 275 to 315, you might be doing 10-15.

Just keep running and keep pushing yourself that's the easiest way to strengthen your legs. You can also do squats, lunges, sprints, squat hops, scissor jumps, toe raises, heel raises, and wall sits to strengthen your legs. I like these because they don't require equipment; its using your bodyweight and gravity against you so you can do them anywhere.

Do dead lifts they are the best overall body conditioning, and will strengthen your whole core

work on your posteriour chain muscles (hamstrings, glutes, lowerback) so that they equal out in strength to your quads (this will make you avoid injury).