What sorts of Weight lifting are good for overall fitness for RUNNERS?

When in doubt always do the large multi-joint movements.  They build
muscle mass, work your stabilizer muscles, and give your entire body
something to do.  The classic five exercises are:  squat, deadlift, bench
press, pull ups, and dips.  Most of us can not do pull ups and dips when we
first start lifting.  There are assisted pull-up and dip machines available
that work the major muscles (but not the stabilizers) that can be useful.
Also lat pulldowns are a good way to build up to doing pullups.  Although
anyone can do a pullup with enough training, most people are just as happy
working with the lat pulldown instead.

 These are the most accessible of the multi-joint exercises.  There are
others.  Hal Higdon was shown how to do an Olympic clean and jerk many
years ago.  He likes them and includes them in his routine.  The lesson
here:  try several things - carefully - and then see which ones suit you.
Do them.

 Beyond this you may want to do some smaller lifts to help you.
Shoulders are very important for a runner.  I like doing shrugs and
dumbbell shoulder press.  Some people like shoulder raises or the various
cable exercises.  Try several, do two of them regularly.  Variations on
biceps curls are also enormously popular, the best ones to work with are
seated dumbbell curls and preacher curls using a special bench.

 You should also be working your abdominals.  See the Abs-FAQ for more
information on them.  Abs will both support you through your other lifts,
reduce the likelihood of getting cramps and side stitches while running,
and firm up your belly for the beach.  Powerlifters work their abs in short
heavy sets like any other muscle.  Runners usually benefit from moderately
long sets.  If crunches are getting boring then hold a dumb bell on your
chest or try some of the crunch variations on the Abs-Faq.

So, you want a sexy back.....(for beginners)

See what Fitness magazine says about how to get a sexy back.....

Sculpt a Sexy Back

By Jennifer Matarazzo

Beginner Exercises

1. Cobra

(targets lower back)

• Lie facedown on the floor with arms at sides, palms down.
• Keeping abs and glutes tight, lift chest off floor and raise arms up and back toward hips, rotating thumbs up.
• At the same time, lift legs about 3 inches off floor. Hold for 3 counts and lower back to starting position.
• Repeat for 8 to 10 reps.

2. Dumbbell Shoulder Shrug

(targets upper back)

• Stand with your feet hip-width apart, arms at sides with your knees slightly bent.
• Hold a 5-pound dumbbell in each hand with palms facing in.
• Keeping abs tight, slowly shrug your shoulders up toward your ears, keeping elbows straight. Hold for 3 counts and lower.
• Repeat for 8 to 10 reps.

3. Seated Row with Bands

(targets upper back)

• Sit in a chair and tie a resistance band around a sturdy structure, such as a doorknob, at elbow height, 2 to 3 feet in front of you.
• Hold one end of band in each hand, palms facing each other.
• Bend elbows and pull band toward your ribs, pressing shoulders back and together. Hold for 3 counts.
• Repeat for 8 to 10 reps.

http://www.fitnessmagazine.com/workout/back/exercises/fast-back-sculpting-moves/

Step Ups

Step Ups are one of those exercises that seem like a good idea, but you're never exactly sure if you're doing anything. Worry no more because Step Ups really do work the glutes and the hamstrings. The trick is to make sure you're stepping up onto a platform that's high enough to really activate those muscle fibers, about 15 inches high should be good. Holding dumbbells can add some nice intensity to the movement and, in this version, I show it with a band wrapped under the step which really adds intensity if you keep the tension up. How to do it:

1. Stand behind a 15-inch platform or step, weights in hand.
2. Place the right foot on the step, transfer the weight to the heel and push into the heel to come onto the step.
3. Concentrate on only using the right leg, keeping the left leg active only for balance.
4. Slowly step back down and repeat all reps on the right leg before switching to the left.
5. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.

This one requires some tools, but if you have access to them, you can get a good work out!

Quadruped Hip Extensions

Surprisingly, quadruped hip extensions (or a bent-leg raise while on all-fours) came out on top for targeting the gluteus maximus. This exercise really allows you to contract the muscles of the glutes. How to do it:

1. On hands and knees, keep the abs tight as you lift one leg up, knee at a 90-degree angle throughout the movement.
2. Keep lifting the leg until the bottom of the foot faces the ceiling and the hip, thigh and knee are all in alignment and parallel to the floor.
3. Don't arch the back and keep the neck straight.
4. Lower back down and repeat for all reps before switching sides.
5. Add ankle weights for more intensity or, as in this example, hold a light dumbbell behind the knee.
6. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.

Horizontal Rows

The horizontal row is a twist on the traditional dumbbell row, taking the arm perpendicular to the body to target the upper back muscles. This move is perfect for focusing attention on the posture muscles and challenging the back muscles in a different way.

1. Prop the left foot on a step or platform, placing the left hand on the left thigh to support the back.
2. Hold a medium-heavy dumbbell in the right hand, arm hanging down and the palm facing the back of the room.
3. Engage the shoulder blades (rhomboids) to pull the arm up to shoulder level, perpendicular to the body.
4. Imagine bringing the weight towards your armpit as you squeeze the shoulder blades.
5. Lower the weight and repeat for 1-3 sets of 8-16 reps.

Form Tips

• This is not a regular dumbbell row so, at the top of the movement, your elbow is perpendicular to the body.

http://exercise.about.com/od/strengthtrainingworkouts/ss/backexercises2_4.htm

Lateral Dumbbell Raise

Prime Movers/Muscles worked: Medial Deltoids, Trapezius

Beginning Position:

( can be standing or seated )

* Grasp dumbbells with palms at sides and facing in
* Bend elbows slightly

Upward Movement Phase:

* Keeping your elbows bent at the same angle, slowly begin to raise the dumbbells to the side
* Stop the dumbbells as they reach shoulder level (palms should be facing the floor)

Downward Movement Phase:

* Slowly lower the dumbbells to the start position