Begin each workout with a thorough warm-up: 5 to 10 minutes of slow jogging, cycling or rowing plus some light stretching of the muscles to be exercised.
Exercise the large muscles first (upper legs, chest and back). Save the arms, lower legs and abs for last.
Get your repetitions, or "reps," right. Doing too many or too few reps decreases the effectiveness of your strength training.
Break your workouts into sets. You'll be able to do more reps and get more out of them.
Choose the appropriate weight for each exercise. Generally runners use lighter weights, but working with too little (or too much) weight limits your improvement.
Breathe properly: Exhale when you are exerting force to move the weight and inhale when you are not exerting force. For example, when doing a push-up, inhale on the way down, and exhale on the way up.
Work at the right tempo. Don't just lift the weights as quickly as possible. For maximum benefits, lift the weight slowly, allowing 1 to 2 seconds to move the weight and 3 to 4 seconds to return to your original position.
Complete each workout with a thorough cool-down. Just repeat your warm-up routine, maybe with a variation or two.