If you want to be stronger to run you will need to do a total body workout and also lots of abdominal and core muscle work. You should be doing plyometrics 2 days per week. you can work on your form and being able to maintain your speed without tiring at the end of the race. Everyone slows a little, it is your being relaxed that will allow you to maintain more speed thorough out the entire race. You can do body weight exercises like push ups, pull ups, etc., but you will progress faster with weights.

Okay, when I was 14 I ran the 100m relay and the 200m relay.. (I was the anchor) and what I used to do was go on a treadmill and run fast for 1:00 and jog 1:00 then shuffle to one side, and to the other, then karioka (grapevine) one way and then the other… then start over… and do it about 5 times. It worked for me. I’m a girl, but my guy friend told me about it so it works for guys, too. Good luck!

squats. u dont need weights either. just make sure you have a straight back and go nice n low.