Upper Body Strength Helps Running Efficiency, Stride and Form

As runners we all spend a lot of time thinking about pace, stride and form. We stretch, warm up and strengthen our cores. All of this makes sense, but one of the areas most neglected by women runners in training is the upper body – those muscles above our waists.

Now, we’re not talking here about huge pecs. For runners, this is really about whether or not your upper body muscles are working effectively and in coordination with your lower body as you move forward – supporting your balance and stride.

Power and efficiency in running has everything to do with your total body movement, and tight shoulders, a tight back and tense chest muscles can reduce your potential. It makes sense. Plus, if you have problems in your upper body, you may be compensating in your hips, legs or spine increasing the potential for injury.

To maintain flexibility and strength in your upper body, think low weight and wide range of motion. The rowing machine at your gym is terrific. Bench presses (be sure to extend your arms to their deepest point), bicep curls, tricep extensions and shoulder abductions are also great for this purpose. Do at least 3 sets, 10 reps for maximum benefit. When you are able, increase your weight slightly and/or increase to 4 sets.

Women runners especially benefit for upper body strengthening that uses their own weight as resistance; (think push ups, pull-ups).

And of course, there are some terrific yoga moves for upper body strengthening as well.

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