I started NROLFW 2 months ago and when I got in high weights it actually started to negatively affect my running. I was too sore to run sometimes. While I was getting a good workout in w/ NROLFW, I didn't want it to get in the way of my running, so I cut back on some of the weights and now I don't get as sore.
I strength train 2 times a week right now and run 3-4 days a week. My massage therapist has noticed that I am building a lot of muscle in my shoulders, back, and legs and I also feel stronger on my long runs.
I don't know what *kind* of strength training I do. I have a routine that I've developed over the years after working with a ST coach, taking a ST class in college, and a couple of stints in PT.
what this looks like IRL is:
3x12-15 of the following squats, split squats, side lunges, sometimes I do deadlifts if there is time
3x12-15 bench press, push ups, lat pull down, bent over rows, seated rows, sometimes pull ups and chin ups
I do CrossFit 3x/week. I've shaved 30 minutes off my full marathon time, debuted with a sub-2 hour half marathon this season and then shaved off 5 more minutes from that time, 6 minutes from my 10K time and 2 minutes from my 5K time.
I've seen a huge improvement in my speed and my recovery time is much shorter now.
Wines, I think I read in a previous post that your focus in the next few months is pace and not distance? Are you regularly doing a mix of different speed workouts? Strength training definitely has it place in overall endurance and certainly makes someone a stronger athlete, but I knocked almost 25 minutes off of my marathon time, 11 off of my half, 2 off of my 5k (in a 6 month timespan) all by doing speedwork and seriously increasing my total weekly mileage.
Now that I'm not in the middle of crazy training madness, I try to work on things to build strength in my hips and core. So many runners don't realize the effect a strong core can have on their running. I also work in upper body w/bicep curls, shoulder presses, tricep dips and pushups.
I do BodyPump 2-3 times a week, and that, along with speed work, has helped me become much stronger runner. I've gained a good amount of strength and lost some weight by being more dilligent with me strength training efforts. And I dropped 26 minutes off my marathon time from last year since I had been better at dedicating more time to strength training in the "off season" and during my training cycle.
I love BodyPump. I think it's challenging, but it doesn't interfere with my training too much. I can't make myself lift for an hour on my own, so going to the class is good for me. I'm not a big fan of strength training, but BodyPump has worked very well for me :-)