Strength Training for Women Runners :: Part I – Upper Body

Whether you’re a recreational or competitive runner, every woman athlete will benefit from supplementing her training schedule with some strength training.

The goal here is to develop balanced muscle groups and not turn yourself into a chiseled body builder; and you don’t even have to go to the gym or use traditional weight machines to create an effective program.

Here are 4 at-home moves for developing upper body strength that you can do with a set of hand-held dumbbells and a chair or bench.

 Do each exercise in sets of 8 – 15 repetitions (“reps”)

 Begin your program slowly, starting with less weight and fewer repetitions so that you don’t experience extreme muscle soreness. Start with just one set of each exercise 2 – 3 times a week, slowly increasing the number of sets you do over time.

 Be conscious of your form. Focus on the muscle groups you are working and try not to assist with other parts of your body.

1) Pushups

Lie face down on the floor with your hands resting next to your shoulders, palms down. Keeping your back and legs straight, push your palms to the floor as you raise your body. Once your arms are straight, slowly lower yourself back down to the starting position. If you find this too difficult at first, bend your legs, keeping your knees on the floor as you raise your body.
 

2) Biceps Curl

While standing, grasp a 5 pound dumbbell in each hand. With your palms facing away from your body, bend one elbow so that your palm nearly touches your upper arm. Keep your back straight and be sure your shoulders and upper arms remain motionless. Do your repetitions with one arm, then switch.

3) Lateral Raise

Hold a pair of 3 or 5 pound dumbbells, arms at your sides, palms facing inward. With your elbows slightly bent, raise one arm out to the side, keeping your palm facing downward. Raise your arm until it is parallel to the floor. Do your repetitions with one arm, then switch.

4) Triceps Extension

While sitting on the edge of a heavy bench or chair, put your palms on the front edge of the seat right next to your butt. Use your arms to hold your body weight, bringing your butt forward and off the bench or chair. Slowly lower your butt towards the floor just until your arms are bent at a 90 degree angle. Push yourself back up and repeat.

The Benefits: Strengthening your upper body is key for running hills; you can generate lot of drive from your arms when climbing hills. Plus, a strong upper body can be really beneficial for maintaining rhythm when your legs begin to fatigue.

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