6 back exercises for better running form

When runners go to the gym, they tend to focus on their lower bodies. You may not often think about how the muscles in your lower and upper back and shoulders contribute to your running performance, but strengthening these areas can go a long way in improving your running form and making you a more efficient, faster runner.

The importance of back strength for runners

Running is often regarded as a solely lower-body activity, but your upper body gets much more involved than you might think. Your back is particularly important because it keeps you upright, and having good posture helps you stay injury-free.

You need to be particularly strong in your mid and lower back as a runner to stabilize your spine and pelvis. This helps to more evenly distribute the forces that your body has to absorb with each step, which reduces your risk for injuries. It also improves your running economy by reducing any unnecessary body sway.

Having a strong back becomes even more important when you start increasing your weekly mileage. If your back is not strong as you increase your running volume, it can eventually cause tissue breakdown and injury in your hips and lower legs.

6 exercises for a stronger back

These six exercises work on your lower, mid and upper back to improve your posture and arm carriage and help prevent injuries. Try incorporating two or three of these exercises into each of your strength days to start reaping the benefits of back training.

Renegade rows

Having a strong core is important for reducing lower back pain, so this exercise is a great option for runners because it targets your core and upper back at the same time. It also hits your glutes and quads, making this an excellent full-body move for runners.

Shoulder protraction pushups

Shoulder protraction (or scapular protraction) push-ups strengthen the muscles in your shoulders and upper back, which help improve your arm carriage when your run. It will also improve your posture while running, which will help prevent your shoulder from hunching over as you fatigue. Like the renegade rows, this exercise also works your core, glutes and quads.

Single-arm kettlebell swing

This is an excellent compound exercise that works your shoulders, back, core, hips, glutes and hamstrings. Make sure you perform these carefully with proper form, and start with a weight that’s not too heavy to avoid injuring yourself.

Standing band pull apart

This exercise strengthens your shoulders while also working on their mobility, which will improve your arm carriage while running. Make sure you keep your core tight when you do this exercise, and avoid sticking your chest or neck out as you pull the band apart.

One arm, one leg cable row

This exercise also works on your back, hips, glutes and hamstrings, and challenges your stabilizer muscles by forcing you to stand on one leg. Remember to pull your shoulder blades down and back with each row.

The cobra

This exercise very specifically targets your lower back and core muscles. The goal is to slowly move your hands toward the ceiling by contracting the muscles at the base of the shoulder blades until your arms reach shoulder height. Hold for three to five seconds before returning to the starting position.