I must say this really is a fantastic site. Like a lot of runners I am looking to improve my speed and decrease my risk of injury. I often hear runners talk about "neglected muscles", or I read about them in articles, and how targeting them with strength-training, or during actual runs, or while cycling as cross-training has helped them improve their speed and endurance. Does anyone here have any experience with this? Some runners will tell me which muscles need to be targeted, while others are vague, and I think some are peddling pseudo-science.
In my own experience, it seems I am better able to run hills ever since I started doing hip exercises with resistance bands. I also think this has improved my general endurance. Doing jumping squats 2 to 3 times a week has also improved my running, in my opinion. I've already been doing leg lifts with ankle weights for the longest time, and I believe this has also helped me run longer than if I didn't do them, besides preventing injuries.
Is there anything that I am missing? Any suggestions, and anything I can do that doesn't require a gym membership? Thanks!