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Science Backed Reasons Runners Need to Lift Weights: Upper Body Runners Workout

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What will it take to finally get you in the gym hefting around some iron? While I’ve been lifting for years, it was never consistent until last years knee injury forced me to find new ways to stay active. Of course I also wanted to do things that would benefit my running when I was able to go again, which includes a upper body runners workout!

Today friend, runner and personal trainer Katherine and I are teaming to give you a little added motivation!

Intuitively, you might recognize the benefit to doing weighted lunges, step ups and squats. But how often do you think about the power needed from your upper body for a strong run??

And I get it…but hey science (and all those super fast elite runners we marvel at) shows we need it!

 

3 Reasons Runners Need Upper Body Strength

First, let’s just tackle this…I know you’re already trying to fit in your speed workouts, long runs, some stretching, foam rolling and the 8 million hip exercises we’re always recommending.

But you know, from the sharing of our past mistakes, that making time for strength is key too. And if you want to run faster or farther, then it’s time to listen up for some very good reasons to get it done.

There are three main reasons that training your UPPER body will make you a better runner.

Better Biomechanics

Muscle imbalances make us more prone to injury. While running is mostly moving forward, it’s also shifting your weight side to side and requiring your torso to limit excess motion! Running with your arms across the body or a weak core are going to prevent you from maintaining good form, which leads to fatigue and you guessed it, injury.

A great way to practice stabilization is everyone’s favorite the plank!Practicing the stabilization outside of running, will have your muscles primed and help them to “remember” what they need to do. We call these “anti-rotation” moves.

Anti-rotational exercises build stability and strength to prevent rotation of the lower back in harmful ways…which can easily happen as you fatigue during a run.

A few other anti-rotation exercises to try:

  • Pallof press
  • Single arm TRX row
  • Single leg deadlift (no weight needed intially)
  • Renegade row (from plank position, pull dumbell from floor to chest)
Ready to run faster and fatigue less?? Find out how an upper body workout could be what your missing from @kledgecumbe #runchat #running Click To Tweet

Better Running Efficency

What if we told you that by training your upper body, you might just become a more efficient runner?

Tons of new research indicates that strength training can provide up to an 8% increase in running economy when a resistance training program is followed. Why is that?

A few reasons:

  • a strong core allows you to hold your posture with less effort, which leaves more energy for your legs
  • strong arms are able to move quicker without fatigue, which entices your feet to move quicker
  • strong arms prevent the excess rotation mentioned above
  • strong arms for sprinters truly are part of their power
  • a strong upper body keeps your lungs open for better breathing.

Our focus here is on the inclusion of posture focused movements to keep our core stable, our arms pumping and our chest open to keep air flowing.

These moves will help us limit the hunching and slumping common in our everyday, computer working, lives.

  • Supermans (lying face down on ground, raise both arms and legs for 10 seconds)
  • Cat/Cow (yes the yoga move)
  • Bird dogs

Better Running Endurance

As we run longer, our bodies get used to longer distances. As we lift heavier weights, we get stronger. So we’d think that strength training would have no bearing on our running ability – two different exercises, two different adaptations right?

Wrong.

As your shoulders being to fatigue, you stop swinging your arms as fast, which tells your legs to slow down, which tells your brain your getting tired.

As your back gets tired you start to slouch, which closes off your lungs, which reduces your oxygen, which tells your legs they need to stop.

Science shows us we’ve got to think about strength!

“the addition of resistance training to an ongoing endurance exercise regimen, including running or cycling, increases both short and long term endurance capacity in sedentary and trained individuals.

Resistance training also appears to improve lactate threshold in untrained individuals…“

So, as we train our upper bodies, this translates into being able to run longer, more easily. Sounds like a win, win.

Finally we want to focus on endurance and unilateral exercises.

As we run, we move one arm at a time, so we wanna replicate that pattern in upper body strength training programs. Bonus points because by moving one limb at a time, we build on tip #1 and force our core to stabilize throughout the movement.

Upper Body Runners Workout

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! 3 rounds, 10 reps per exercise.upper body workout

A1. Single arm TRX row
A2. Single arm, alternating chest press
A3. Renegade row
A4. Single arm shoulder press (standing on one foot)
A5. Kneeling pallof press

You’ll notice we aren’t talking about hours in the gym or Olympic lifting. Many of these moves are body weight focused! You can certainly do more, but you don’t have to do a ton to see some great benefits to your run.

If you’re looking for more workouts you can do at home and be lead by an instructor checkout this comparison of the different Beachbody Workouts (so many great options for runners).

One thing Katherine and I agree on is working out shouldn’t be stressful!! Checkout her awesome free #StressFreeStrength plan to get you started and follow her on Instagram for more ideas.

Katherine is an twelve year anorexia survivor who’s now a nutrition coach and personal trainer helping women change their bodies & get consistent without stress, obsession, or restriction. In her spare time, she enjoys cuddling with her pit bull, drinking prosecco, and watching true crime shows on Netflix.

Have you ever focused on your upper body?

How do you arrange your cross training days?

Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish

Facebook Community Chatter: RunToTheFinishRunning_motivation_thumb

Get more running tips: Pinterest

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Posted by amanda Categories: Strength Training

Reader Interactions

Comments

  1. Jessica says

    January 21, 2018 at 7:26 pm

    I definitely feel like my running form is better when I’ve been lifting weights. These are great exercises!

    https://www.slackergirlfitness.com/

  2. Jackie says

    January 22, 2018 at 10:01 am

    I am a life long average athlete. While in college, I turned to running to stay in shape but mixed in required PE classes like swimming, racquetball and rock climbing. A month after moving to Minnesota to go to grad school, it snowed 36 inches and I joined a gym and me my husband. For the next eight years, I was a lifter who did regular light cardio but nothing serious. Until my husband broke his sternum and we adopted my daughter. Cold turkey on the weight room and back to running. For the next 13 years, I was exclusively a runner until I wasn’t because I was injured all of the time. A knee ache here, a hamstring there and before I knew it, I was injured more than not. So I joined a cross-fit knock off gym and feel so much stronger. I struggle running and working out but I am rarely injured, which at my age is the most important thing! I love feeling strong again and have noticed that all the little stabilizing muscles are so much happier now.

  3. Nicole Haber says

    January 24, 2018 at 6:29 pm

    the last 6 miles of my first marathon, my lower back hurt so very much. my PT suggested it was b/c i thought my legs could do all the work. i’m trying to follow her (and your!) advice and spend more time strengthening everywhere, even if running is my major goal. love the post xox

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Hello runners! I’m Amanda Brooks, a certified personal trainer and running coach. I’ve been coaching over a decade and distance running since 2002. My philosophy is that running isn’t about your pace or the distance or your body. It’s about showing up for yourself, loving the process and doing it injury free!

 

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Amanda Brooks is a Certified Running Coach, Certified Personal Trainer and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. Read More…

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GIVEAWAY- 3 WINNERS🥳🥳 Can we talk about runn GIVEAWAY- 3 WINNERS🥳🥳
Can we talk about runners and gut health for a second? And then you'll understand why I love @previnex so much.
//
DID YOU KNOW: There are 500 species and three pounds of bacteria in our gut! 😱😱It’s a living and breathing factory that:

🔵impacts your energy levels and can be reason for joint pain
🟣impacts your mood and focus
🟡can cause runners trots and nausea when micro biome is off
🔴can cause more food sensitivities and intolerances when not balanced with good bacteria
//
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#runningtips #runhappy #trailrunning #guthealthmatters #probiotic #runmehappy #runforlife
☀️MORNING OR ⭐️EVENING RUNNER? Which are y ☀️MORNING OR ⭐️EVENING RUNNER? Which are you?

🐦 early birds let’s hear, what time do you get up??? These times are often 🤯🤯
//
Most of the year I’m up by 5, which often leads to “when do you go to bed?!?!” 
Early 😂.
I’ve been prepping for AARP time since we moved to Miami and it was so dang hot. 

The habit stuck, so now I’m up early and lifting it not heading out immediately in the snow.
//
In my early 20s, I ran after work and then a lot over lunch...even in to marathon training.
👇
Now I have to psych myself up for evenings which is when most groups are!
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But today I wanna know about you??

🤓What could you easily give a 30 minute presentation on??

😱I’m prepared to be fascinated and learn once again I might need more hobbies.
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An expert doesn’t mean you know it. ALL, but does mean you have significant experience and knowledge in a topic.
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I could also talk about blogging 😂dealing with brands and pizza with confidence, but maybe not feel like an expert even with running this business for over a decade.
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UPHILL RUNNING TIPS: One of the best ways to get s UPHILL RUNNING TIPS: One of the best ways to get stronger and faster with less injury risk is hill repeats.
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BUT even picking routes with hills pays off. So a few tips to SAVE AND USE to get the most from them.
//
👁 Eyes: look ahead not down this will keep your chest up and you standing tall

💪Arm swing: swipe to see the upper cut motion that will propel you ⬆️

🦶Feet: take shorter faster steps and don’t run on the balls of your feet overtaxing the calves

🥵Effort: focus on maintaining the same effort not pace.

Mentally remind yourself of the great downhill coming for recovery! For every up there must be a down (lies I tell myself 😂while running).

👉👉How often do you incorporate hill repeats??
🛑STOP ROLLING YOUR IT BAND. You can’t lengthe 🛑STOP ROLLING YOUR IT BAND. You can’t lengthen it or loosen it that way.  So while it’s inflamed that’s like pushing in a bruise and asking it to heal.🙈
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SAVE THIS! 📌

What to do instead:
1️⃣Roll the surrounding muscles, especially glutes, TFL, quads and calves. If they are tight they pull on your IT Band causing knee pain.

2️⃣Do glute and hip strength constantly- that is what will resolve it long term. Lots of videos here and in my 30 Day Core Program for Runners that will help.

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4️⃣Rest doesn’t fix ITB. Stop running through pain, but you have to do the above to actually fix it.

Have you ever dealt with ITB? Did you know not to roll it??

ITB issues are no fun and often feel like a never ending battle once it starts, but I promise these things will help.😁

PS - yes I pulled out an old video today and dang look at my hair!! Miss those long locks.
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