Upper Body Strength Training for Runners

Running means different things depending on your experience. If you run distance regularly or have never run before, strength training alongside running can help prevent injuries. Lower-body strength is important, and upper-body strength matters too, which is the focus here. You may be asking, “Running is about the legs, not the arms or upper body. Why do I need to work out the arms or upper body?” The upper body also plays a key role in running. Arm swing can make a big difference, especially during distance running. Posture also affects how efficient your body is while running, and upper-body strength helps maintain and improve it.  Learn more about how and why upper-body strength training for runners is important.

Strength training the shoulders helps improve your arm swing while running. One exercise to do is a half-kneeling (one knee on the ground) Arnold press; you can also perform it standing upright. Perform 2-3 sets of 12 reps per arm. Use a weight that feels like a good challenge for you personally but that you can safely perform. This exercise will help increase the strength of your deltoids while also improving shoulder rotation. As a result, it can help make your arm swing more efficient, and a more efficient arm swing can support a more efficient stride. Another option is to hold a lunge position while holding weights overhead. This will target your deltoids while also working on core stability. You can perform this unilaterally or bilaterally, and each has benefits.

Unilateral work challenges stability more, while bilateral work challenges strength more due to the heavier load. Use a weight that is easy to get over your head, since you will be holding it for some time. Aim for 2-3 rounds of 20-30 seconds. Complete all exercises as tolerated, and if you do not feel comfortable, do not force any exercise. Use a weight that feels safe, and progress over time as needed.

Posture is another big part of running mechanics and efficiency. To help improve your posture and endurance of those muscles, perform I’s, T’s, and Y’s. These will target multiple muscles in your back and shoulders, such as the trapezius, rhomboids, and deltoids. These muscles are critical for posture. You can perform these lying on your stomach; roll up a shirt or small towel to place under your forehead to give you space, so you don’t strain your neck. A good starting place would be to complete 2-3 sets of 15-20 repetitions for each one.

\You want these muscles to not only be strong but also to be fatigue-resistant as much as possible since posture is a continual thing, not a one-and-done task. Another option would be to perform pushups. Not only will doing push-ups help strengthen your back, but it will also challenge your core, which is a big player in posture and running mechanics.

If you are unable to perform a full push-up on your hands and feet, try modifying it by either performing on your hands and knees or leaning up against a wall. Aim for 2-3 sets of 10-15 repetitions. Again, as a note, complete all exercises as tolerated, and if you don’t feel comfortable, don’t force it for any exercise. Use a weight/resistance level that you feel safe with and over time progress as needed.

If you would like an individualized plan tailored specifically to your body and its needs, schedule a consultation! As always, enjoy more Freedom! Feel free to come visit us at one of our Freedom Physical Therapy locations – Mukwonago, Fox Point, Grafton, and Brookfield.