The best distance athletes don’t just have impressive quads and glutes. They also have muscular arms and shoulders that help them maintain speed throughout their races.
When you run, your arms counterbalance the motion of your legs, resulting in saved energy. The swing of the arms helps propel the body forward so the lower body isn’t doing all the work. And a strong upper body bolsters a runner’s form when fatigue sets in.
Do these exercises twice a week, after a run or as a stand-alone workout.
Chair Dip
- Walk your feet forward.
- Lower yourself until your upper arms are parallel to the ground.
- Then push back up.
- Do two sets of 12 to 15 reps.
Quick tip
Squeeze your abs and glutes, but let your arms do the work.
Resistance Rows
- Stretch your arms out in front of you, stagger your feet for balance, and squeeze your core muscles.
- the band back until your hands are beside your chest, keeping your elbows at shoulder level.
- Maintain control as you return to the starting position.
- Do two sets of 12 to 15 reps.
Quick tip
Choose a band that barely allows you to do the last rep of each set with perfect form.
Resistance-Band Sprints
- Swing arms quickly back and forth, as if you were sprinting.
- Keep your feet planted.
- Do two sets of 12 to 15 reps.
- To train the opposing muscle groups, turn away from the band’s centre and repeat the arm motion.
Quick tip
You may want to try different band lengths and/or levels of resistance until you find one that allows you to closely match your swing.
Push-Ups
- Lower your body until your chest nearly touches the floor.
- Pause, then push back up.
- Do two sets of 12 to 15 reps.
Quick tip
Tighten your glutes throughout to stabilise your hips. If they do sag, consider that your last rep and end the set.