Strength training is essential to a runner’s workout regime to prevent injury, improve speed and running economy. But, while many runners tend to place a great emphasis on their lower body, upper body strength tends to become a bit of an afterthought.
Your upper body is key for improving your overall running performance; it encourages better stability and helps you maintain good posture and, we all know, the better your form is, the more efficient your running will be.
Olympian and COROS athlete, Alex Yee, a World Triathlete Champion who also won gold at this year's Paris Games, recommends training your upper body at least once a week, hitting the arms, chest, shoulders and back— which is why he’s shared this workout which targets all your major muscles.
“Upper body sessions, like this one, once a week, allow you to tolerate the load needed for running," he says. "Adding movement mechanics will also help you maintain a good form for when you get fatigued. I do two strength and conditioning sessions a week and a drill session including dynamic movements.”
The workout
For this session you're going to need access to a pair of dumbbells, a weight bench and something sturdy, like a plyo box. We'd recommend ditching the foamy running shoes too and opting for a workout shoe that offers a little more stability. Work your way through all the sets of the first exercise, resting for 90 seconds to two minutes between each round, before moving on to the next movement. Here's the workout:
- Seated dumbbell press – 3 sets of 10 reps
- Push-ups – 3 sets of 10 reps
- Dumbbell pull-over – 4 sets of 10 reps
- Pull-ups – 3 sets of 8 reps
- Box jumps – 4 sets of 8 reps
- Farmer's carry – 3 sets of 30 steps
Now that you've worked your upper body, don't forget lower body strength training is also key for boosting speed. Here's seven exercises former sprint champ, Mica Moore, recommends. You could also add this 10-minute core exercise to the end of one of your weekly sessions too, to improve balance and stability.
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You only need a kettlebell and these four exercises to build a stronger, resilient bodyPush, pull, hinge and squat to build full-body, functional strength
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Skip the crunches – this five-move upright ab workout builds a strong, stable coreYou can build a stronger core without hitting the floor
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This 30-minute strength circuit adds upper body muscle where you really want itThis quick-fire workout can help build your chest, arms, back and shoulders
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Arnold Schwarzenegger’s quick hit dumbbell workout delivers serious strength gainsStart your week the right way – with this simple 30-minute, four-move strength workout
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No plank needed – build a stable core with this 8-minute upright ab workoutYou can build a strong core without getting on the ground
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Boost lower body muscle and burn fat with this speedy 20 minute dumbbell workoutLeg day doesn’t have to be skipped, especially with quick, effective sessions like this
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Sculpt full-body strength and muscle with two dumbbells and these seven exercisesNo gym required
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Time crunched? This five-move dumbbell circuit builds muscle and burns fatNo need to skip your workout, this 30-minute circuit has your entire body covered
