Upper Body Training: Exercises Every Runner Should Be Doing - Part 5

This is Part 5 of a 6 parts series covering the exercises that Every Runner Should Be Doing.

Missed the First 4 Parts? Find them here

All runners should have 1-2 strength sessions per week if they want to run faster and further while remaining injury-free.

Here are the exercise categories I start all my runners with:

  1. Lower Legs

  2. Hips and Thighs

  3. Core

  4. Compound Movements (integrating the trunk and lower body)

  5. Upper Body Exercises

  6. Foot Strength

This is an area that I tend to get a lot of push back… or at least a lot of blank looks and confused head scratches.

Huh? Upper Body Training for Runners? That seems silly.

Hear me out…

Our body parts do not function in isolation.

Have you ever tried running without using your arms? Go ahead. Try it and then come back to this article.

Feels weight right?

That is because our bodies are BUILT to run, and the upper body is no exception. It is part of the reason we have so much less muscle mass in the upper body. Every time you swing your arms, you are preserving energy from your stride. So… if the upper body is involved in running, it is worth training.

You don’t need to aim for Arnold size arms… but you should have adequate pressing and pulling strength to make you more efficient overall.

Some basic upper body strength work

While runners don’t need extensive upper body strength work, adding in some balanced pressing and pulling can be beneficial to your overall athleticism.

Arm to perform each of these exercises at a moderate weight for 8-12 reps one week, and a heavy weight for 3-8 reps on the alternative weeks.

In sum…

In reality, you do not need to be doing THESE exercises. There are literally thousands of exercises you can choose from, these are just the ones that I like to see my patients and clients doing. But you should be doing SOME form of strength training. Both for injury prevention AND to improve your performance.

In general, I recommend some form of:

  • Lower Leg Specific Training

  • Hip Specific Training

  • Core Training (primarily “anti-rotation” or '“anti-movement“ exercises)

  • Compound Movements emphasizing the Posterior Chain Strength Exercises (glutes and hamstrings)

  • Basic Upper Body Strength exercises (1-2 pressing and pulling exercises)

  • Foot Strength

Cover all these bases and you are bound to feel better and run with more confidence

NEXT UP: Part 6 - Foot Strengthening Exercises

Exercises that Every Runner Should Be Doing

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    Author: Dr Mark Murdoch, Chiropractor and Co-Founder at Base Camp Sport and Spine in Vernon, BC.

    Mark Murdoch is a Doctor of Chiropractic with a Master’s Degree in Sports Medicine.

    www.BaseCampClinic.com

    Contact: drmurdoch@basecampclinic.com

    Instagram: Base.Camp.Doc




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    The Two Options You Have When You Are Injured…

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    Compound Exercises: Exercises Every Runner Should Be Doing - Part 4