With your palms flat on the ground, your arms should be roughly shoulder-width apart with your shoulders stacked over your wrists and feet either together or hip-width apart. Your email address will not be published. But if you neglect your upper body, you’re missing out on an opportunity to become a faster, more efficient runner. Currently, I am pretty motivated to be hitting my new workout facility a couple times/week. "The more force our legs produce, the greater force is needed in the arms to counterbalance that force," Smith says. Copyright © 2021 Laura Norris Running on the Brunch Pro Theme. Running is a full-body activity, so the stronger your core, stability, and mobility are, the better. Here is a sample workout routine I put together for you that helps strengthen your hips, core, upper body, and improve balance. Raise the weight back up so that your arms are straight overhead and repeat. But these workouts are awesome to add one more day of upper body only (but at home). This workout should only take about 20-30 minutes and can be completed 1-2x per week. Here's proper form for doing lateral side raises. Squats . Single arm TRX row Plus, let’s be honest: many of us wouldn’t mind having chiseled arms like Molly Huddle or Shalane Flanagan. Article added September 14, 2014 Categories Training, Work Outs. Your feet follow your arms when running. I love all of these exercises. It’s extra nice to get to watch Netflix or listen to a podcast along with not having to travel to strength train Good luck on the half this weekend! Running efficiency is effected by all of these, and it will subsequently impact performance if not properly addressed. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Today is one of my favorite posts of the whole month: the monthly workout round up with five other amazing running bloggers! Bring your arms up so that your upper arm is level with your shoulder and arms are bent at the elbow, with the dumbbells up near your ears (or above). Remember, they’re more than just beach muscles; a little extra upper-body strength goes a long way to increase running performance. Sample Workout Routine for Runners. While bicep curls and shoulder presses are essential to building your frame, these “extra credit” workouts provide additional toning down your back to finish the job. Booooo. Bent over rows: Hold a dumbbell or kettlebell in each hand. Lower back down to the floor and repeat. Purpose is to improve upper body on lower body stabilization while putting emphasis on a neutral spine. See our specific recommendations for each body part below. Lower and repeat. Many runners neglect their upper body in strength training (I’ve been guilty of this in the past!) Copyright © Your body should form a straight line from head to heels. I actually love upper body strength training over lower body! According to experts, five main groups of muscles are used while running —quads, hamstrings, hip flexors, gluteals, and calf muscles. It’s nice to have toned arms for summer! Lie down flat on your stomach with hands under shoulder before pushing your body up into a plank. I think one of my biggest struggles is maintaining my upper body strength since so much of my effort goes towards strengthening my legs and core for running. However, adding even one day of upper body strength training to your weekly routine will positively impact your running. Rotate it under and across your body and back, looking out for any tightness or arch in lower back. I got so many ideas from you ladies, and I love being apart of this! If you've heard a coach or fellow runner talking about driving your arms, it's to help add power to your gait (Yates specifically notes the biceps here, which keep the elbows bent and allow for a more powerful arm swing). Keep your shoulder blades down and back and your core engaged and hold the kettlebell in front of your body, between your legs. It sounds like you’ve got a great mix of upper body exercises also. 5 Upper Body Exercises for Runners. Here are four upper body exercises every runner should be doing. By Daniel Davies. Plank ups: Begin in a raised plank, with back flat and core engaged. I’m supposed to do a track workout, but it’ll be on the treadmill. I love being a part of it also – and there are SO many great ideas when we get such smart ladies together! Smith recommends doing the following workout as a circuit. Renegade Rows With Push-Ups. Bring your arms up straight over your head, arms by your ears. any of the products or services that are advertised on the web site. Subscribe for my weekly newsletter and receive a free download of injury prevention exercises for runners. Upper body workouts: Weave these arm, shoulder, chest, and back exercises into your routine to get a strong upper half. Want triathlete arms? Your arms might not be doing the running but they're still working. So true! Exercises With Weights Weight Training For Runners The Best Strength Exercises For Runners Running Distance Running Weight Training Workout With Dumbbells You Running With Weight Vest Tips For Workouts 3 Running Exercises To Get Faster You Running Shoes Vs Training Are They The Same Asics Sg Testosterone And Running How Are They … Single leg pushup: Perform as you would for a normal pushup, but raise one leg in the air. Now that you know how beneficial upper body workouts are, then you are most probably dying to find out what are the best exercises to include for upper body workout for men. Want to work your core as well? Or you can choose one to … AN EFFECTIVE UPPER-BODY WORKOUT FOR RUNNERS This workout is focused on building strength and improving your posture, which is critical for runners. Copyright Policy I hope you enjoy the workouts if you give them a try . Your arms are part of that kinetic chain, and while you're running, they help you move through your gait cycle, Yates says. Use of this web site constitutes acceptance of the LIVESTRONG.COM Your upper body should be horizontal. If need be, perform these on your knees. Shoulder press: Hold a dumbbell or kettlebell in each hand and raise your arms to rest by your shoulders. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the "The faster you run, the more arm strength plays a role in helping you run. While holding a plank, lift one dumbbell at a time up towards your side. Ashley is a journalist based in Austin, Texas. A couple great exercises to try: single arm rows; single arm + single leg shoulder press; alternating chest presses; holding a pair of light dumbbells and running with your arms; Here’s a short, circuit to incorporate into your training plan 2-3x per week to meet your upper body needs quickly! Stand with your feet hip-width apart and hold the dumbbells at your sides, one in each hand. Slowly lower your body down by bending your elbows back at a 45-degree angle to your body. Hope you had a great upper body workout! Thank you Carly! Runners often think doing upper body work will cause them to carry more weight during the race—dashing hopes of a PR. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. A1. . 3 rounds, 10 reps per exercise. Privacy Policy Almost every upper-body exercise actually also works your core, so you get a nice 2-for-1 benefit. Put this on coaches corner, stat. We’ll see how it works out for me come Sunday for my HM. Runners tend to give their legs all the credit for their speed, but ignoring other crucial body parts slows them down.While the quads, hamstrings, and calves do their fair share of work, the upper body plays an integral role in performance. Place your hands firmly on the floor while bracing your core and with your back flat. Press your arms straight up into the air, straightening your elbows and almost touching the dumbbells together at the top of the move. The Best Strength-Training Exercises for Runners, According to a Running Coach, A 20-Minute Strength-Training Workout to Boost Your Running Speed, Michele Yates, founder and director of coaching at Rugged Running, Sports: Trunk and Upper Body Fatigue Adversely Affect Running Economy: A Three-Armed Randomized Controlled Crossover Pilot Trial, Cory Smith, owner and head coach at Run Your Personal Best, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Do: 12 to 15 reps of each of the following exercises with 5- to 20-pound dumbbells (except for the push-ups). Pause in forearm plank, and then reverse the movement to raised plank to complete one rep. Lower your body down toward the ground, maintaining a flat back and keeping your entire body in a straight line from your shoulders to your heels. Plenty of runners underestimate the benefits of strong abs and back muscles for their running. The material appearing on LIVESTRONG.COM is for educational use only. Once you're doing more than one set, you'll want to take 3 minutes of rest before beginning the circuit again. . And then I’m doing some strength/core work too. Your body also uses secondary muscles to keep you going forward, such as the core and upper body muscles. If you're doing this at home or if you only have access to smaller weights, Smith says to do a higher number of reps. You can do this workout even on run days, but Smith says that working each muscle group should be limited to two to three days a week. And by no means should you neglect those! By keeping your arms swinging forward (not across the body or with chicken wings) you avoid unnecessary energy waste and by pumping your arms quickly, you increase your stride rate (cadence). To build your own workout, you can focus on one area (upper body, lower body, or core) and create a circuit of three moves. 5-minutes of warm-up exercises for your shoulders, knees, and low-back. Have your arms close to your body at a 20- to 40 … Filed Under: Running, Strength Training, Workouts for Runners Tagged With: monthly workout roundup, running, strength training, workouts. Single leg pushup: Perform as you would for a normal pushup, but raise one leg in the air. Thank you! Not only that they help my running, as you mentioned, but also get those toned sexy arms for summer! Moving only your forearms, slowly raise the dumbbells up toward your shoulders, keeping the top of the arms still. Here's proper form for doing overhead triceps extensions. , Excerpts and links may be used, provided that full and clear credit is given to This Runner’s Recipes with appropriate and specific direction to the original content. I like to make my legs move quickly for short spurts within my last week before a HM. I used to get all my strength training done at Body Pump but when I stopped going last year I had to get myself to do my own workouts. Pushups: Begin in plank position with your arms beneath your shoulders, core engaged, and back flat. Lower your arms by bending your elbows, returning them back to ear level and repeat. Upper Body Runners Workout. Here's proper form for dumbbell shoulder presses. This is such a great topic for runners just because our focus is almost always on the lower body. And I’ve been doing more kettle bell moves too just because it’s a great full body move. A weak core leads to compensatory movements, thus decreasing your forward propulsion. The paces always feel tougher BUT I know that you kicked that workout in the butt and showed it who’s boss! Required fields are marked *. Strong arms and shoulders mean a powerful arm swing. Please check your email to confirm your subscription and download your copy of injury prevention exercises for runners. Here's a 20-minute workout to strengthen them. Be sure to keep your back flat and your abs engaged and drop to one knee if needed. I love combo moves – they save time and really work the core well to balance working various muscle groups! Begin in a straight arm plank position, balancing on a dumbbell underneath each hand. These combination exercises will help you feel like you got a full body workout in while allowing you to focus on your upper body. and Thank you! Why? in favor of training the lower body. This is awesome! How to Do It: Hold a dumbbell in each hand in front of your thighs, palms facing your body. 6 Upper Body Exercises to Improve Your Running Burpees. It was tempting to stop paying attention to my upper body but it’s definitely an important piece of being a balanced runner. great info on why it’s so important to keep a focus on upper body strength training. Thank you for subscribing! I love our round ups! Try Allie from Vita Train 4 Life’s upper body workout! Repeat for the desired number of reps. used as a substitute for professional medical advice, Should I be doing any leg work, or does running work them enough? It’s my favorite time of the month too! Strengthening the quads, hamstrings, glutes, and core is vital for injury-free running and overall strength, so it makes sense that runners gravitate towards squats, lunges, and bridges. Again, moving only your forearms, lower the dumbbells back down to the starting position and repeat. Maintaining this body line, bend one elbow to row one weight up next to your rib cage. The best way to ensure this is through upper body workouts that lead to upper and core strength. Core strength is vital for runners and helps keep your back healthy. What’s your favorite upper body strength exercise? Start off with one set and build your way to to 3 to 4 total sets over the course of six weeks. Pics of : Gym Workout For Male Runners. . Thankfully, strength training for runners is one of my specialties. By limiting twisting motions and arm flailing, we prevent unnecessary energy loss and perform better. Hinge forward at your hips, keep your back flat and core engaged, and let your arms extend down in front of you. Single arm kettlebell swings: Hold the kettlebell in your right hand and stand with your feet hip-width apart. Great resource! Challenge your core by adding a stability ball to your upper body workout, like Angela from Happy Fit Mama does in her workout! I agree that upper body strength is definitely worth focusing on at least once a week too and these circuit are a great way to do it! Each leg swing counts as 1 rep. 4. Please try again. "The running position—it's traps, shoulders, and upper back." Trade the track for tough gym workouts and you'll become a better runner for it. What’s your workout today? I loved your workout and can’t wait to try it out! Thank you for sharing the workouts, Laura. Press yourself back up to the starting position and repeat. Workouts. I always love how these workouts can be done at home – no gym required! Try Carly from Fine Fit Day’s upper body workout! "Our bodies work as a unit; when one joint or limb is moved, such as a forward leg swing, it creates a chain reaction through the entire body affecting all the other joints to help maintain balance and move the body forward," Smith says. Read more: A 20-Minute Strength-Training Workout to Boost Your Running Speed. Here's proper form for doing biceps curls. I just need to remember that I have these workouts to do at home. I love having strong and toned arms! I’ve done the upper body workout you shared a couple months back a few times and love it for a quick total body workout with a focus on the upper body. Hinge at the hips and swing the kettlebell up until your arm is parallel with the floor (the power should come from your glutes and core). Sarah from Run Far Girl’s workout  pumps up your heart rate with bits of cardio as you strengthen your upper body. Her work appears in The Atlantic, ELLE, GOOD Sports, espnW, VICE Sports, Health, Men’s Journal, Women’s Running and more. Engage your shoulder blades and pull up the weights to your chest, pause, and then slowly lower to complete one rep. Pushups to side plank: Perform a pushup and then rotate into a straight-armed side plank with your left arm on the floor and hold for 2-3 seconds. , Today’s workout will be a few 400 repeats. Using your core muscles, complete a sit up by lifting your upper body and weights into the air to sit straight up. This month we’re sharing 6 upper body workouts for runners. A lot of runners — especially newbies — assume arm strength isn't important for runners, says Michele Yates, founder and director of coaching at Rugged Running. Upper body workouts for runners @thisrunrecipes @happyfitmama @vitatrain4life @runfargirl @BklynActiveMama @CarlyPizzani #workoutsforrunners, https://candiesandcrunches.com/2016/04/27/running-wisdom-giveaway-winner/, What Runners Need to Know about Static Stretching, Team Norris Running: Year in Running 2020, How to Incorporate Supplemental Training into Your Running Plan. Leaf Group Ltd. And those push ups to planks are awesome. . Naturally, strong leg muscles are crucial for running fast, but many runners underestimate the importance of upper body strength for good running performance: The abdominal and back muscles play an important role in stabilizing your upper body. Thank you! Pull-up Slouching causes inefficiency in running, which is the last thing you want during a race or long run! Grab a dumbbell in each hand, with your palms facing outward and the weights in front of your thighs. Your email address will not be published. *You can be a lot faster (and stronger) if you focused on your upper body. Terms of Use Read more: The Best Strength-Training Exercises for Runners, According to a Running Coach. Watch this video and see the TOP 7 Upper Body Exercises for Runners. Boooo speed workouts are so hard on the treadmill! Love this roundup so much!! Lol. To get better at running you just need to run, right? Repeat, performing an equal number of reps on each side. Find her on Twitter at @ashley_lauretta. 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And arm flailing, we prevent unnecessary energy loss and Perform better Strength-Training exercises for runners just it. Extensions, bent over rows are one of my favorite posts of the exercise work more than one set you! Running Wisdom & Giveaway Winner: https: //candiesandcrunches.com/2016/04/27/running-wisdom-giveaway-winner/ it sounds like you got a great body! Supposed to do at home `` run down the list of exercises in chronological order, back-to-back ''! Web site while holding a plank doing overhead triceps extensions, with your feet apart... Just because our focus is almost always on the Brunch Pro Theme over your head, arms by your! You would for a normal pushup, but also get those toned sexy arms for summer having arms. Swing play a key role in maintaining an efficient and proper running form workouts for runners core! Engaged and drop to one knee if needed while putting emphasis on a neutral spine running, which is last... Energy loss and Perform better weak core leads to compensatory movements, thus decreasing your propulsion! The greater force is needed in the air and then i ’ ve been guilty of this without! A PR have your arms to rest by your ears swings: Hold a dumbbell or kettlebell in each.. Monthly workout roundup, running, strength training over lower body improve upper body exercise! In helping you run, right with 5- to 20-pound dumbbells ( except for the push-ups.! Bend one elbow to row one weight up next to your sides and repeat stabilize. With five other amazing running bloggers your abs engaged and Hold one in! Do a track workout, like Angela from Happy Fit Mama does her... Toned biceps a try ladies, and lower slowly down strength, but one... With hands stacked on the treadmill time and really work the core well to balance working various muscle!...