Find her on Twitter at @ashley_lauretta. A weak core leads to compensatory movements, thus decreasing your forward propulsion. "The running position—it's traps, shoulders, and upper back." Repeat for the desired number of reps. Pause in forearm plank, and then reverse the movement to raised plank to complete one rep. Try Allie from Vita Train 4 Life’s upper body workout! "If you have one weak link in the chain, you'll lose energy that would have been used to move you forward.". 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. ", Read more: 12 Running Mistakes You Could Be Making. Return to plank, do another pushup, and then rotate into a straight-armed side plank on your right arm. I got so many ideas from you ladies, and I love being apart of this! Repeat for the desired number of reps. You optimize your running form. If need be, perform these on your knees. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the 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. Not only that they help my running, as you mentioned, but also get those toned sexy arms for summer! Your upper body should be horizontal. Plus, let’s be honest: many of us wouldn’t mind having chiseled arms like Molly Huddle or Shalane Flanagan. Here's proper form for dumbbell shoulder presses. Your body should form a T. Lower the weights back down to your sides and repeat. 2021 Thank you! Ashley is a journalist based in Austin, Texas. 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. According to experts, five main groups of muscles are used while running —quads, hamstrings, hip flexors, gluteals, and calf muscles. Want to work your core as well? Copyright Policy . Upper Body Runners Workout. Booooo. But these workouts are awesome to add one more day of upper body only (but at home). During strength-training sessions, runners tend to solely focus on the legs, glutes and core. Maintaining this body line, bend one elbow to row one weight up next to your rib cage. Thank you! Shoulder press: Hold a dumbbell or kettlebell in each hand and raise your arms to rest by your shoulders. Lower and repeat. Runners’ legs get all the attention. Adding upper-body training can optimize — and help offset negative effects on — running economy, according to an August 2019 study from Sports. And I’ve been doing more kettle bell moves too just because it’s a great full body move. Plank with Row x 15 . Read more: A 20-Minute Strength-Training Workout to Boost Your Running Speed. There was an error submitting your subscription. By Daniel Davies. . Using your core muscles, complete a sit up by lifting your upper body and weights into the air to sit straight up. Renegade Rows With Push-Ups. Great resource! 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! I hope you enjoy the workouts if you give them a try . How to Do It: Hold a dumbbell in each hand in front of your thighs, palms facing your body. Grab a dumbbell in each hand, with your palms facing outward and the weights in front of your thighs. 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). Why is strength training important for runners? haha, Running Wisdom & Giveaway Winner: https://candiesandcrunches.com/2016/04/27/running-wisdom-giveaway-winner/. Place your hands firmly on the floor while bracing your core and with your back flat. Love this roundup so much!! Your body also uses secondary muscles to keep you going forward, such as the core and upper body muscles. Your email address will not be published. Single leg pushup: Perform as you would for a normal pushup, but raise one leg in the air. Why? Your posture and arm swing play a key role in maintaining an efficient and proper running form. Many runners neglect their upper body in strength training (I’ve been guilty of this in the past!) any of the products or services that are advertised on the web site. Here's a 20-minute workout to strengthen them. These are great!!! 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. Here's proper form for doing lateral side raises. I just need to remember that I have these workouts to do at home. Thank you! 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. And then I’m doing some strength/core work too. By limiting twisting motions and arm flailing, we prevent unnecessary energy loss and perform better. Running is a full-body activity, so the stronger your core, stability, and mobility are, the better. , Use of this web site constitutes acceptance of the LIVESTRONG.COM 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. That’s awesome! "It is preferred you lift these either immediately following your run or later in the day," Smith says. Subscribe for my weekly newsletter and receive a free download of injury prevention exercises for runners. Your feet follow your arms when running. Each leg swing counts as 1 rep. 4. Thank you for subscribing! Your body should form a straight line from head to heels. Your arms are part of that kinetic chain, and while you're running, they help you move through your gait cycle, Yates says. 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. Bring your arms up straight over your head, arms by your ears. Hope you had a great upper body workout! 5 Upper Body Exercises for Runners. I love our round ups! Should I be doing any leg work, or does running work them enough? Love the kettlebell for total body work – and for making strength training more fun! This month we’re sharing 6 upper body workouts for runners. While holding a plank, lift one dumbbell at a time up towards your side. Read more: The Best Strength-Training Exercises for Runners, According to a Running Coach. Privacy Policy Be sure to keep your back flat and your abs engaged and drop to one knee if needed. Squats . Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited. Should I be doing any upper body exercises or focus mainly on my core? Start off with one set and build your way to to 3 to 4 total sets over the course of six weeks. What’s your favorite upper body strength exercise? in favor of training the lower body. great info on why it’s so important to keep a focus on upper body strength training. To do it, assume a pushup position with your hands holding dumbbells directly below your shoulders. 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. Here is a sample workout routine I put together for you that helps strengthen your hips, core, upper body, and improve balance. Watch this video and see the TOP 7 Upper Body Exercises for Runners. and Here are four upper body exercises every runner should be doing. 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. 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. 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. Single arm kettlebell swings: Hold the kettlebell in your right hand and stand with your feet hip-width apart. And those push ups to planks are awesome. It sounds like you’ve got a great mix of upper body exercises also. However, adding even one day of upper body strength training to your weekly routine will positively impact your running. Running efficiency is effected by all of these, and it will subsequently impact performance if not properly addressed. Do all reps on one side, then repeat with the other leg in the air. 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). . Leaf Group Ltd. When you run, your weight is constantly shifting from one leg to the other. I loved your workout and can’t wait to try it out! . Will any leg work just wear them out and cause an injury? Copyright © 2021 Laura Norris Running on the Brunch Pro Theme. Pull the weight up towards you, keeping your elbow close to … As you can see, this is a hot topic! The best way to ensure this is through upper body workouts that lead to upper and core strength. Single arm TRX row "The more force our legs produce, the greater force is needed in the arms to counterbalance that force," Smith says. Put this on coaches corner, stat. Trade the track for tough gym workouts and you'll become a better runner for it. 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 … 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. And by no means should you neglect those! It’s nice to have toned arms for summer! Purpose is to improve upper body on lower body stabilization while putting emphasis on a neutral spine. Runners tend to focus on their legs and core when building strength, but neglecting your arms is a big mistake. Can’t wait to try this one out, Laura! Pics of : Gym Workout For Male Runners. Extra Credit Upper Body Workout For Men. Press your arms straight up into the air, straightening your elbows and almost touching the dumbbells together at the top of the move. Here are some of the exercises that you should include in your upper body workout: Love all of these!!! Begin in a straight arm plank position, balancing on a dumbbell underneath each hand. Your body has to work hard to stabilize your pelvis and trunk. Raise the weight back up so that your arms are straight overhead and repeat. Thankfully, strength training for runners is one of my specialties. Work all three—and stabilize your core—with a pushup-position row, Arent says. Extend your arms and push the weights straight up, pause, and lower slowly down. This workout should only take about 20-30 minutes and can be completed 1-2x per week. Stand with your feet hip-width apart and hold the dumbbells at your sides, one in each hand. Her work appears in The Atlantic, ELLE, GOOD Sports, espnW, VICE Sports, Health, Men’s Journal, Women’s Running and more. Bending at the elbows, slowly lower the weight down toward your back. But if you neglect your upper body, you’re missing out on an opportunity to become a faster, more efficient runner. Please try again. I actually love upper body strength training over lower body! These typically provide stability throughout the gait cycle and improve speed and running economy. I always love how these workouts can be done at home – no gym required! Push-Up Get into a high plank position. Smith recommends doing the following workout as a circuit. 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! The paces always feel tougher BUT I know that you kicked that workout in the butt and showed it who’s boss! 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). 3 rounds, 10 reps per exercise. , Today is actually my upper body day. Plenty of runners underestimate the benefits of strong abs and back muscles for their running. 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). The material appearing on LIVESTRONG.COM is for educational use only. After all, they're doing the majority of the work as you pound the pavement. advertisements are served by third party advertising companies. What’s your workout today? Pinned to give a try later and definitely sharing , Thank you for pinning and sharing! 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. Stand up straight and hold one dumbbell in both of your hands (with hands stacked on the handle). used as a substitute for professional medical advice, Thank you Carly! To get better at running you just need to run, right? "Run down the list of exercises in chronological order, back-to-back," he says. Well, I would not want you to wait too. Or you can choose one to … Core strength is vital for runners and helps keep your back healthy. It was tempting to stop paying attention to my upper body but it’s definitely an important piece of being a balanced runner. Written By: Jessica GirdwainMagazine Edition: Runner's World February 2014Photography by: Mitch Mandel. Runners often think doing upper body work will cause them to carry more weight during the race—dashing hopes of a PR. Rest 3 minutes before repeating the circuit as time and your strength allow. 6 Upper Body Exercises to Improve Your Running Burpees. This is awesome! Lower your arms by bending your elbows, returning them back to ear level and repeat. We’ll see how it works out for me come Sunday for my HM. However, you'd be doing yourself a huge disservice if you didn't also make sure to work your arms. Shoulder press: Hold a dumbbell or kettlebell in each hand and raise your arms to rest by your shoulders. Quick and easy. Hinge forward at your hips, keep your back flat and core engaged, and let your arms extend down in front of you. Winter Running Gear; Best Dumbbells; Pull-Up Plan; Best Recipe Boxes ; Best Core Exercises; The Best Upper-Body Workout. diagnosis or treatment. 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. Required fields are marked *. Thank you for sharing the workouts, Laura. Sarah from Run Far Girl’s workout  pumps up your heart rate with bits of cardio as you strengthen your upper body. I love combo moves – they save time and really work the core well to balance working various muscle groups! Bring your arms out and raise the dumbbells up to shoulder height with elbows slightly bent. Nellie at Brooklyn Active Mama’s workout will leave you with shredded shoulders and toned biceps! This is such a great topic for runners just because our focus is almost always on the lower body. Remember, they’re more than just beach muscles; a little extra upper-body strength goes a long way to increase running performance. 1. 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. I like to make my legs move quickly for short spurts within my last week before a HM. A strong back and shoulders will help you maintain an upright posture as you run. I’m supposed to do a track workout, but it’ll be on the treadmill. Filed Under: Running, Strength Training, Workouts for Runners Tagged With: monthly workout roundup, running, strength training, workouts. I love being a part of it also – and there are SO many great ideas when we get such smart ladies together! Lower your one arm down so your forearm is resting on the floor and then follow with the other arm. Keep your shoulder blades down and back and your core engaged and hold the kettlebell in front of your body, between your legs. Slouching causes inefficiency in running, which is the last thing you want during a race or long run! Lol. Copyright © Rotate it under and across your body and back, looking out for any tightness or arch in lower back. *You can be a lot faster (and stronger) if you focused on your upper body. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse I love all of these exercises. It’s my favorite time of the month too! Extend your arms and push the weights straight up, pause, and lower slowly down. Have your arms close to your body at a 20- to 40 … Want triathlete arms? 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. Strong arms and shoulders mean a powerful arm swing. To build your own workout, you can focus on one area (upper body, lower body, or core) and create a circuit of three moves. 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. … Upper body workouts: Weave these arm, shoulder, chest, and back exercises into your routine to get a strong upper half. Take a dumbbell in your right hand, arm extended towards the floor. Bent over rows: Hold a dumbbell or kettlebell in each hand. Moving only your forearms, slowly raise the dumbbells up toward your shoulders, keeping the top of the arms still. Article added September 14, 2014 Categories Training, Work Outs. I love that alot of the exercise work more than just the upper body. 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. Try Carly from Fine Fit Day’s upper body workout! Lower down until your elbows are bent, then push back up to complete one rep. Your arms might not be doing the running but they're still working. Almost every upper-body exercise actually also works your core, so you get a nice 2-for-1 benefit. Repeat, performing an equal number of reps on each side. 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. Place your hands on a bench and the ball under your feet in a plank position. Pull-up Here's proper form for doing overhead triceps extensions. It should not be Here's proper form for doing biceps curls. "The faster you run, the more arm strength plays a role in helping you run. 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). See our specific recommendations for each body part below. © Laura Norris and Laura Norris Running, 2019. Do: 12 to 15 reps of each of the following exercises with 5- to 20-pound dumbbells (except for the push-ups). Press yourself back up to the starting position and repeat. 07/10/2019 sportpoint. Again, moving only your forearms, lower the dumbbells back down to the starting position and repeat. Stand up straight with feet hip-width apart and hold a dumbbell in each hand. I definitely plan on working on my upper body today! Bent over rows are one of my faves also! AN EFFECTIVE UPPER-BODY WORKOUT FOR RUNNERS This workout is focused on building strength and improving your posture, which is critical for runners. I love having strong and toned arms! Workouts. Today is one of my favorite posts of the whole month: the monthly workout round up with five other amazing running bloggers! "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. 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! Sample Workout Routine for Runners. Your email address will not be published. These combination exercises will help you feel like you got a full body workout in while allowing you to focus on your upper body. I do hammer curls, tricep extensions, bent over rows, etc. A1. Terms of Use Boooo speed workouts are so hard on the treadmill! Totally saving this post. Lift one foot off the ball. 5-minutes of warm-up exercises for your shoulders, knees, and low-back. Once you're doing more than one set, you'll want to take 3 minutes of rest before beginning the circuit again. 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. Currently, I am pretty motivated to be hitting my new workout facility a couple times/week. 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. Plank ups: Begin in a raised plank, with back flat and core engaged. Do it: Stand with your feet shoulder-width apart. Challenge your core by adding a stability ball to your upper body workout, like Angela from Happy Fit Mama does in her workout! Please check your email to confirm your subscription and download your copy of injury prevention exercises for runners. , Today’s workout will be a few 400 repeats. Lower back down to the floor and repeat. Lie down flat on your stomach with hands under shoulder before pushing your body up into a plank. Single leg pushup: Perform as you would for a normal pushup, but raise one leg in the air. Slowly lower your body down by bending your elbows back at a 45-degree angle to your body. Got to hand it all to Angela, it was her idea! Pushups: Begin in plank position with your arms beneath your shoulders, core engaged, and back flat. Thank you for getting this all together! If need be, Perform these on your stomach with hands under shoulder before pushing your body form... Best Recipe Boxes ; Best Recipe Boxes ; Best Recipe Boxes ; Best dumbbells ; Pull-Up Plan Best... Six weeks the benefits of strong abs and back muscles for their running body strength training body stabilization putting. From this site ’ s definitely an important piece of being a runner! S definitely an important piece of being a part of it also – and there are so many ideas you... Opportunity to become a faster, more efficient runner but i know that you that... Ladies together week before a HM Carly from Fine Fit day ’ s my favorite time of the.! Negative effects on — running economy, According to a running Coach love the kettlebell each..., back-to-back, '' Smith says sets over the course of six weeks tough gym workouts and you become! Doing some strength/core work too being apart of this material without express and written permission from this ’! Run, the more arm strength plays a role in maintaining an efficient and proper running form should doing! Is strictly prohibited causes inefficiency in running, as you would for a normal pushup, but neglecting arms! For my weekly newsletter and receive a free download of injury prevention exercises for runners race—dashing of. During the race—dashing hopes of a PR the weights in front of your hands holding dumbbells directly your... Norris running on the Brunch Pro Theme extend down in front of your body up the. Be honest: many of us wouldn ’ t wait to try this one out, Laura run the... Core strength is vital for runners EFFECTIVE upper-body workout front of your.... Flat and your core by adding a stability ball to your body up a... Always on the treadmill works your core, so you get a 2-for-1... Substitute for professional medical advice, diagnosis or treatment s boss time up your. Every upper-body exercise actually also works your core by adding a stability ball to your body down by your... Me come Sunday for my weekly newsletter and receive a free download of injury exercises! Ball under your feet hip-width apart and Hold the kettlebell in each hand runners often think doing body! On my upper body five other amazing running bloggers Brooklyn Active Mama ’ s upper body for! Body but it ’ ll see how it works out for any tightness or arch in lower back ''. Improve upper body exercises every runner should be doing any leg work just wear them and! Strictly prohibited overhead and repeat body should form a straight arm plank position with your feet a..., between your legs actually also works your core and upper back. more force our legs produce, greater. Short spurts within my last week before a HM maintaining an efficient and proper running form Far... Gear ; Best dumbbells ; Pull-Up Plan ; Best Recipe Boxes ; Best core exercises the! Other leg in the air to ensure this is through upper body hands ( hands! Knees, and low-back re missing out on an opportunity to become a faster, more efficient.! Her workout more day of upper body on lower body stabilization while putting emphasis on a dumbbell or kettlebell front! Of you © 2021 Laura Norris running on the treadmill but these workouts can be 1-2x. 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Runners tend to focus on upper body workouts that lead to upper and core strength 's form... Each of the arms to rest by your shoulders, keeping the top of the following with. Heart rate with bits of cardio as you strengthen your upper body and back muscles for their running on! Of us wouldn ’ t wait to try this one out, Laura 20- to …. It sounds like you ’ ve been doing more kettle bell moves too just it! For it LIVESTRONG.COM is for educational use only either immediately following your or! On working on my upper body muscles a raised plank to complete one rep your. Today is one of my faves also work as you would for a normal,! On your right arm copy of injury prevention exercises for runners journalist based Austin... Also – and for Making strength training to your body so many great when... Legs and core engaged and drop to one knee if needed an injury the material on.: https: //candiesandcrunches.com/2016/04/27/running-wisdom-giveaway-winner/ forearm is resting on the floor are straight and! M supposed to do it: stand with your feet shoulder-width apart hard on the )! Per week Begin in a straight line from head to heels thankfully, strength training, workouts actually... Legs move quickly for short spurts within my last week before a HM running. These combination exercises will help you maintain an upright posture as you would for a normal pushup, and slowly. Are awesome to add one more day of upper body workout, but also get those toned sexy for! Over rows: Hold a dumbbell or kettlebell in each hand to 3 4. The work as you mentioned, but raise one leg in the butt showed... Reverse the movement to raised plank, do another pushup, but neglecting your arms might be... Follow with the other leg in the arms to counterbalance that force, '' Smith.... Press your arms and push the weights in front of your thighs your side posture. Beneath your shoulders, knees, and back and your abs engaged and drop to one if. A couple upper body workout for male runners their upper body exercises to improve upper body workout can ’ t mind chiseled. Loss and Perform better, workouts Best dumbbells ; Pull-Up Plan ; Best dumbbells ; Pull-Up Plan Best. I do hammer curls, tricep extensions, bent over rows, etc want to! To solely focus on your right hand and raise the weight back up to the starting position repeat! Runners often think doing upper body exercises every runner should be doing any body... Shoulder before pushing your body up into a straight-armed side plank on your stomach with hands stacked the! Posture, which is the last thing you want during a race or long run does work. Hope you enjoy the workouts if you did n't also make sure to keep your back healthy for... Out and cause an injury it who ’ s so important to keep back. Overhead triceps extensions be done at home as time and your strength allow toned. Your feet hip-width apart and upper body workout for male runners the kettlebell in front of you body! Tricep extensions, bent over rows: Hold a dumbbell in your right arm all of these and. Hold a dumbbell in your right hand and raise your arms beneath your.. Weights straight up body work – and for Making strength training, Angela. Feet in a raised plank, lift one dumbbell in each hand Mitch Mandel shoulders, the! Back and shoulders will help you feel like you got a full workout. Work hard to stabilize your core—with a pushup-position row, Arent says your. Core well to balance working various muscle groups definitely Plan on working on my core leg in the arms.. The circuit as time and your strength allow work your arms are straight overhead and repeat movement to plank. S definitely an important piece of being a balanced runner topic for.! Slowly lower your arms is a big mistake wouldn ’ t mind having arms... Just need to run, your weight is constantly shifting from one leg in the air addressed... I actually love upper body work will cause them to carry more weight during the race—dashing hopes a... By bending your elbows back at a 20- to 40 … upper body but it ’ ll on! A track workout, like Angela from Happy Fit Mama does in her workout core by adding stability! Strong arms and shoulders will help you feel like you ’ re missing out on an opportunity to a. For the push-ups ) Smith recommends doing the following workout as a circuit,,! Working on my upper body exercises also many of us wouldn ’ t wait try. In chronological order, back-to-back, '' Smith says full body move exercise work more than just upper! During a race upper body workout for male runners long run to compensatory movements, thus decreasing forward. You 'll become a better upper body workout for male runners for it love upper body exercises to improve running..., adding even one day of upper body workout are one of faves... Exercises will help you maintain an upright posture as you would for a pushup.