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Upper body strength training for runners

Try these exercises to make you a stronger, more efficient and faster runner

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When it comes to strength training, runners tend to focus most of their attention on their legs and core. Since our lower bodies do most of the work when running, this makes sense, but it doesn’t mean that our upper bodies should be neglected. If you’ve been ignoring your chest, back, shoulders and arms while at the (home) gym, you’re missing out on an important opportunity to improve your running performance. Continue reading to learn why working your upper body can make you a better runner.

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It improves your posture

Good running form is crucial to running well. If you can’t maintain proper form throughout your run, you’ll never be able to reach your full potential. Increasing your upper-body strength will improve your posture by making the muscles in your back and shoulders stronger, helping you to maintain an upright position while you run, even as you get tired. Since many of us work jobs that involve sitting at a desk for most of the day, strengthening these muscles will counteract the slouched posture we often inadvertently adopt during our regular routine.

For this reason, a majority of your upper body training should focus on rows and pullups, which will help you keep your chest up and your shoulders down while you’re sitting at a desk, walking or running.

It reduces your risk for injury

Core work is very important for runners, but many of us focus solely on training our abdominals. Your back is also a part of your core, and neglecting it puts you at greater risk for injuries. This is because your core (both your abs and your back) help to stabilize your spine and protect it from the impact of running. Doing one without the other not only opens up the possibility of injuries but can also lead to less-efficient running. A weak core leads to compensatory movements (for example, excessive side-to-side movement), which decrease your forward propulsion.

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It improves your arm swing

We tend to think of running as purely a lower-body exercise, but your arms play a significant role in helping you to run well. As you run, energy is transferred from your upper body to your legs, and good arm technique supports your legs while your arm swing dictates your rhythm. You don’t want to actively pump your arms as a distance runner, but having strong shoulders and arms will help you to keep a consistent tempo during a run, workout or race. Weak arms will also tire quickly, which will result in sloppy form and ultimately slow you down. To prevent this, include exercises that target your biceps, triceps and shoulders in your workout routine.

An upper body workout for runners

This workout requires no weights and can be done almost anywhere. Perform each exercise for 12 to 15 reps. Rest three minutes before repeating the circuit again, and work your way up to repeating the entire circuit three to four times.

1. Inverted rows. Find a bar, railing, set of rings or the edge of a table and hold onto it with your palms facing toward you. Keep your feet stretched out in front of you, contracting your core to keep your body in a straight line. Pull yourself up until your chest touches the bar or table, then slowly lower yourself back down until your arms are fully extended. Modify this exercise by planting your feet and bending your knees to make it slightly easier.

2. Pushups. Squeeze your core, glutes and legs in order to keep your body in a straight line while doing your pushups. To make this easier, find a bench, chair, couch or other elevated surface to push off of, and slowly work your way down to doing pushups from the floor.

3. Supermans. Lie flat on your stomach with your arms stretched out in front of you, palms facing the ground. Raise your upper body off the ground, then your legs, so that you create a slight arch with your body. Hold this position for three to five seconds, then lower back down to the ground. Remember to keep your chin tucked so you don’t overextend your neck, and keep your abs contracted.

4. Bird-Dog. Start on all fours with your knees directly below your hips and your hands directly below your shoulders. Keeping your abs contracted, slowly extend your left arm out in front of you, while simultaneously extending your right leg out behind you. Pause at the top, then lower back to starting position and perform the same movement with the opposite arm and leg.

5. Elevated triceps pushups. Place your hands on a bench, bar, chair or elevated surface about six inches apart. Step back a few feet, so that your body is in a straight line from your feet to your head, keeping your glutes and abs contracted. Slowly lower your body forward, bending only at the elbows as far as you can go without losing form. Push back up to a straight line with your arms fully extended.

6. Bridge. Lie on your back with your head on the floor and your feet planted firmly on the ground so your heels are below your knees. Contract your abs and tuck your pelvis to ensure a flat lower back, and pull your shoulder blades in and down. Squeeze your glutes and push from your heels to raise your hips into the air until you can draw a straight line from your shoulders to your knees. Pause at the top, then lower back down to neutral.

7. Upper-to-lower plank. Start in a high plank position, with your hands directly below your shoulders and your abs contracted so your body is in a straight line. One arm at a time, lower your body down to your elbows so that you’re in a low plank, then return to the high plank position.

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