It's too cold for long mileage, too slick for speed. What's a runner to do?

Winter continues in spite of Punxsutawney Phil's prediction. If you find yourself gazing longingly out the window while your running shoes slump in the corner, there's still some things you can do indoors to jumpstart your training once the weather breaks.

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Strength training can benefit runners in many ways. Trained muscles are efficient muscles, making you a better runner with greater speed, power and endurance. Strong muscles spare joints and bones from stress.And, since muscle burns more calories pound for pound, strength training can boost your weight loss plan.Runners of any age can benefit from strength training, but it's even more important for older runners. Although we lose muscle strength after age 40, studies have shown that training help people who are well into their 90s regain strength.Strength training doesn't have to be technical or difficult to be effective. A four- to eight-week period of three sessions a week can have you stronger by spring.•

Calisthenics. It isn't just for military training. It's an easy way to add strength to your training. To be effective, calisthenics should target all muscle groups.Push-ups are great for strengthening shoulders, arms and chest. Crunches and reverse crunches target abdominal muscles. Lunges and calf raises strengthen the legs. Don't forget reverse sit-ups and shoulder blade squeezes for a strong back.For a variation on calisthenics, use training tools, such as resistance tubing, light hand weights or an exercise ball. These add an additional element to the exercise.Done slowly and with good form, a regimen of calisthenics can build strength in a dynamic way. I have a calisthenics plan for busy runners that can be completed in 15 minutes or less. One drawback is that the intensity of the exercise is limited by your body weight.•

Free weights. You don't have to be a body builder to benefit from free weight training. Although many runners limit weight training to a low-weight, high-repetition routine, experts recommend periodization and progression of weight. According to Stephen Glass of Grand Valley State University, runners should use weights that they can lift no more than 15 times to build muscle strength.For strength building in this pre-racing season, beginners to weight training will see results with three to four sessions per week of single sets targeting all major muscle groups. Each set contains five to eight repetitions. As the body adapts, increase or vary weight and add sets up to three.To be effective, free weight training must be done slowly and with good form. You might need assistance to get started.•

Machines. Circuit training at a health club or on the machine in your basement is a safe way to add weight training to your exercise regimen. As with free weights, high-intensity, low-repetition training will yield optimal results in this pre-racing training period.As with free weight training, beginners should target all muscle groups three times per week. Concentrate on slow and steady motion throughout the full range of each exercise. Be sure to use equal strength on each side if the exercise requires both arms or legs at the same time.To get started with a winter strength program, you could consult a professional at your health club or YMCA. Do-it-yourself plans are available in books, magazines and online. Choose one and get started. Anything you do now will benefit your running in the spring.

Upcoming eventsSaturday, 8 a.m.: Up-N-Running group run, Valencia. Run with friends, post run coffee. 724-898-2525 or www.runpa.comSaturday, 9:30 a.m.: Chili Bowl 5K, Westlake, Ohio 216-623-9933Saturday: Climb Pittsburgh, Pittsburgh. Climb 45 flights of stairs at Oxford Centre to benefit American Lung Association. 724-933-6180 or www.lunginfo.orgSaturday: Myrtle Beach Marathon, Half Marathon and Relay, Myrtle Beach, S.C. Average high temperature 58 degrees. 843-293-RACE or www.MBMarathon.comSunday, 10 a.m.: St. Valentine's Day Run, Mount Lebanon. Choice of 5- or 2-mile runs, 1-mile walk. Part of Greater Pittsburgh Road Runner series. 412-341-0684 or wlh47cah@comcast.netFeb. 24, 10 a.m.: Spring Thaw, North Park. Choice of 10, 15 or 20 miles with bonus gifts for each distance completed. 412-490-0881 or springthaw10@hotmail.comMarch 4, 8:45 a.m.: Mill Creek Distance Classic, Youngstown, Ohio Half marathon and 5K sponsored by Youngstown Road Runners Club. 330-720-8074Send comments and suggestions to: 435 Cherry Valley Road, Saxonburg, PA. 16056. Phone or fax: 724-352-4395. Email: bigp16@connecttime.net