LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. What’s your workout today? Begin in a straight arm plank position, balancing on a dumbbell underneath each hand. Extend your arms and push the weights straight up, pause, and lower slowly down. Hinge forward at your hips, keep your back flat and core engaged, and let your arms extend down in front of you. The best way to ensure this is through upper body workouts that lead to upper and core strength. 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. Repeat for the desired number of reps. Runners tend to focus on their legs and core when building strength, but neglecting your arms is a big mistake. It was tempting to stop paying attention to my upper body but it’s definitely an important piece of being a balanced runner. Extra Credit Upper Body Workout For Men. It should not be in favor of training the lower body. Smith recommends doing the following workout as a circuit. I loved your workout and can’t wait to try it out! Please check your email to confirm your subscription and download your copy of injury prevention exercises for runners. . I actually love upper body strength training over lower body! Single leg pushup: Perform as you would for a normal pushup, but raise one leg in the air. Why is strength training important for runners? "Run down the list of exercises in chronological order, back-to-back," he says. I hope you enjoy the workouts if you give them a try . But these workouts are awesome to add one more day of upper body only (but at home). Raise the weight back up so that your arms are straight overhead and repeat. AN EFFECTIVE UPPER-BODY WORKOUT FOR RUNNERS This workout is focused on building strength and improving your posture, which is critical for runners. Almost every upper-body exercise actually also works your core, so you get a nice 2-for-1 benefit. Watch this video and see the TOP 7 Upper Body Exercises for Runners. Should I be doing any upper body exercises or focus mainly on my core? 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). "The running position—it's traps, shoulders, and upper back." These combination exercises will help you feel like you got a full body workout in while allowing you to focus on your upper body. Plank with Row x 15 . Shoulder press: Hold a dumbbell or kettlebell in each hand and raise your arms to rest by your shoulders. Shoulder press: Hold a dumbbell or kettlebell in each hand and raise your arms to rest by your shoulders. Nellie at Brooklyn Active Mama’s workout will leave you with shredded shoulders and toned biceps! , Today is actually my upper body day. Pushups: Begin in plank position with your arms beneath your shoulders, core engaged, and back flat. To build your own workout, you can focus on one area (upper body, lower body, or core) and create a circuit of three moves. A1. Using your core muscles, complete a sit up by lifting your upper body and weights into the air to sit straight up. Many runners neglect their upper body in strength training (I’ve been guilty of this in the past!) 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. Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited. Why? Upper body workouts: Weave these arm, shoulder, chest, and back exercises into your routine to get a strong upper half. Work all three—and stabilize your core—with a pushup-position row, Arent says. Currently, I am pretty motivated to be hitting my new workout facility a couple times/week. Love all of these!!! Runners often think doing upper body work will cause them to carry more weight during the race—dashing hopes of a PR. Love the kettlebell for total body work – and for making strength training more fun! Required fields are marked *. Try Allie from Vita Train 4 Life’s upper body workout! What’s nice about upper body strength training is that it’s not too fatiguing on the legs, which makes it easier to sneak into running. Your email address will not be published. Stand up straight with feet hip-width apart and hold a dumbbell in each hand. "The more force our legs produce, the greater force is needed in the arms to counterbalance that force," Smith says. Ashley is a journalist based in Austin, Texas. advertisements are served by third party advertising companies. Your body should form a T. Lower the weights back down to your sides and repeat. Read more: The Best Strength-Training Exercises for Runners, According to a Running Coach. 3-5 minutes of light cardio warm-up (skipping, jumping jack, biking, or rowing) Foam rolling of parts of your body that feel tight (back, shoulders, legs). There was an error submitting your subscription. Return to plank, do another pushup, and then rotate into a straight-armed side plank on your right arm. Thank you for getting this all together! See our specific recommendations for each body part below. . This workout should only take about 20-30 minutes and can be completed 1-2x per week. used as a substitute for professional medical advice, Thank you for subscribing! Your body has to work hard to stabilize your pelvis and trunk. I got so many ideas from you ladies, and I love being apart of this! Sample Workout Routine for Runners. Do it: Stand with your feet shoulder-width apart. Have your arms close to your body at a 20- to 40 … Great resource! I love that alot of the exercise work more than just the upper body. Strong arms and shoulders mean a powerful arm swing. Lie down flat on your stomach with hands under shoulder before pushing your body up into a plank. Maintaining this body line, bend one elbow to row one weight up next to your rib cage. The ideal upper-body workout for runners — according to Yates and Smith — combines both compound movements (exercises that work multiple muscle groups at once) and isolation exercises that zero in on one muscle used to push and pull your arms during your arm swing. Do: 12 to 15 reps of each of the following exercises with 5- to 20-pound dumbbells (except for the push-ups). Here's a 20-minute workout to strengthen them. Booooo. By Daniel Davies. Lower your arms by bending your elbows, returning them back to ear level and repeat. haha, Running Wisdom & Giveaway Winner: https://candiesandcrunches.com/2016/04/27/running-wisdom-giveaway-winner/. Keep your shoulder blades down and back and your core engaged and hold the kettlebell in front of your body, between your legs. Boooo speed workouts are so hard on the treadmill! According to experts, five main groups of muscles are used while running —quads, hamstrings, hip flexors, gluteals, and calf muscles. This is such a great topic for runners just because our focus is almost always on the lower body. These typically provide stability throughout the gait cycle and improve speed and running economy. Upper Body Runners Workout. Rest 3 minutes before repeating the circuit as time and your strength allow. Again, moving only your forearms, lower the dumbbells back down to the starting position and repeat. Grab a dumbbell in each hand, with your palms facing outward and the weights in front of your thighs. 3 rounds, 10 reps per exercise. A strong back and shoulders will help you maintain an upright posture as you run. Place your hands firmly on the floor while bracing your core and with your back flat. Here's proper form for doing lateral side raises. 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. Slouching causes inefficiency in running, which is the last thing you want during a race or long run! Try Carly from Fine Fit Day’s upper body workout! Repeat for the desired number of reps. 5-minutes of warm-up exercises for your shoulders, knees, and low-back. Squats . I love having strong and toned arms! If need be, perform these on your knees. Lower and repeat. Here is a sample workout routine I put together for you that helps strengthen your hips, core, upper body, and improve balance. Single arm TRX row Your upper body should be horizontal. Press yourself back up to the starting position and repeat. Pushups: 4 sets of 8–10 reps (elevate your hands on a bench or box if needed) Inverted rows: 4 sets of 10–12 reps. Dumbbell bench press: 3 sets of 8–10 reps. Should I be doing any leg work, or does running work them enough? 5 Upper Body Exercises for Runners. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Do all reps on one side, then repeat with the other leg in the air. 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. This is awesome! Plank ups: Begin in a raised plank, with back flat and core engaged. Remember, they’re more than just beach muscles; a little extra upper-body strength goes a long way to increase running performance. Copyright © While holding a plank, lift one dumbbell at a time up towards your side. Rotate it under and across your body and back, looking out for any tightness or arch in lower back. , It’s nice to have toned arms for summer! Winter Running Gear; Best Dumbbells; Pull-Up Plan; Best Recipe Boxes ; Best Core Exercises; The Best Upper-Body Workout. I like to make my legs move quickly for short spurts within my last week before a HM. Can’t wait to try this one out, Laura! Challenge your core by adding a stability ball to your upper body workout, like Angela from Happy Fit Mama does in her workout! Want to work your core as well? 07/10/2019 sportpoint. 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. Bending at the elbows, slowly lower the weight down toward your back. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Take a dumbbell in your right hand, arm extended towards the floor. Read more: A 20-Minute Strength-Training Workout to Boost Your Running Speed. Moving only your forearms, slowly raise the dumbbells up toward your shoulders, keeping the top of the arms still. During strength-training sessions, runners tend to solely focus on the legs, glutes and core. To do it, assume a pushup position with your hands holding dumbbells directly below your shoulders. . However, you'd be doing yourself a huge disservice if you didn't also make sure to work your arms. We’ll see how it works out for me come Sunday for my HM. Not only that they help my running, as you mentioned, but also get those toned sexy arms for summer! © Laura Norris and Laura Norris Running, 2019. 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). 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. Leaf Group Ltd. "The faster you run, the more arm strength plays a role in helping you run. . 6 Upper Body Exercises to Improve Your Running Burpees. Written By: Jessica GirdwainMagazine Edition: Runner's World February 2014Photography by: Mitch Mandel. And by no means should you neglect those! You optimize your running form. Got to hand it all to Angela, it was her idea! Find her on Twitter at @ashley_lauretta. Pinned to give a try later and definitely sharing , Thank you for pinning and sharing! 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. Lower back down to the floor and repeat. Subscribe for my weekly newsletter and receive a free download of injury prevention exercises for runners. So true! Adding upper-body training can optimize — and help offset negative effects on — running economy, according to an August 2019 study from Sports. Thank you Carly! But your arms directly affect everything from your gait to your oxygen consumption, she says, so working on your upper body can help you become a more efficient runner. How to Do It: Hold a dumbbell in each hand in front of your thighs, palms facing your body. Will any leg work just wear them out and cause an injury? Copyright © 2021 Laura Norris Running on the Brunch Pro Theme. Your email address will not be published. Or you can choose one to … 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. Pull-up Repeat, performing an equal number of reps on each side. Be sure to keep your back flat and your abs engaged and drop to one knee if needed. I do hammer curls, tricep extensions, bent over rows, etc. Article added September 14, 2014 Categories Training, Work Outs. Want triathlete arms? Here's proper form for dumbbell shoulder presses. Filed Under: Running, Strength Training, Workouts for Runners Tagged With: monthly workout roundup, running, strength training, workouts. Start off with one set and build your way to to 3 to 4 total sets over the course of six weeks. Stand up straight and hold one dumbbell in both of your hands (with hands stacked on the handle). When you run, your weight is constantly shifting from one leg to the other. Workouts. Bent over rows are one of my faves also! diagnosis or treatment. It all comes down to the kinetic chain, which Cory Smith, owner and head coach at Run Your Personal Best, explains is part of why we shouldn't think of any one part of our body in isolation. Here's proper form for doing overhead triceps extensions. 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). Love this roundup so much!! As you can see, this is a hot topic! 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. Quick and easy. Slowly lower your body down by bending your elbows back at a 45-degree angle to your body. "If you have one weak link in the chain, you'll lose energy that would have been used to move you forward.". Push-Up Get into a high plank position. 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! Bring your arms up straight over your head, arms by your ears. 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! Pause in forearm plank, and then reverse the movement to raised plank to complete one rep. 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! Lower your one arm down so your forearm is resting on the floor and then follow with the other arm. Your arms might not be doing the running but they're still working. 2021 any of the products or services that are advertised on the web site. 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. Running is a full-body activity, so the stronger your core, stability, and mobility are, the better. Purpose is to improve upper body on lower body stabilization while putting emphasis on a neutral spine. And then I’m doing some strength/core work too. Please try again. Here's proper form for doing biceps curls. Your body should form a straight line from head to heels. Thank you! 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