Strength Training is ESSENTIAL for runners, just as running is essential for runners, optimally 2-3 times/week
Be sure to select "multi-joint" exercises to maximize time and caloric expenditure
And don't be afraid to lift heavy!
Morehead, NC vs. Martinsville, Luray vs. Nelson Co., Buckingham vs. Appomattox, Chatham vs. Hargrave Academy, Dan River vs. Bartlett Yancy, NC, Altavista vs. Prince Edward, William Campbell vs. Randolph-Henry, Alleghany, NC vs. Grayson Co.