Upper Body Runners Workout

Upper Body Workout for Runners

To target your upper body as a runner, incorporate exercises like push-ups, overhead presses, and rows into your workouts. These exercises help build strength and improve running performance by enhancing arm and shoulder muscles’ endurance.

Strengthening your upper body is crucial for maintaining proper running form and reducing the risk of injury. Incorporating a mix of pushing and pulling movements can also help balance muscle development and improve overall body strength to support your running routine effectively.

By including upper body exercises in your workout regimen, you can enhance your running performance and maintain a well-rounded fitness level.

Upper Body Runners Workout

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Benefits Of Upper Body Workout For Runners

Improved Posture

Engaging in upper body workouts helps improve the posture of runners by strengthening the muscles in the back and shoulders, leading to better alignment of the spine during running.

Enhanced Arm Swing

By incorporating specific exercises targeting the upper body, runners can enhance their arm swing, resulting in better propulsion and increased speed during running.

Increased Balance And Stability

Participating in an upper body workout routine can contribute to an enhancement in the overall balance and stability of runners, ultimately leading to a reduction in the risk of injury during running activities.

Essential Upper Body Exercises For Runners

Upper body strength is crucial for runners to maintain proper form and endurance throughout their runs. Incorporating specific upper body exercises into your workout routine can help improve overall running performance and prevent injuries. Here are some essential upper body exercises for runners:


  • Targets chest, arms, and core muscles
  • Helps build upper body and core strength for improved running posture
  • Variations include incline, decline, and diamond push-ups

Plank Rows

  • Engages core, shoulders, and back muscles
  • Improves stability and balance while running
  • Can be done with dumbbells or bodyweight

Shoulder Press

  • Strengthens shoulder and arm muscles essential for arm swing while running
  • Enhances upper body endurance for long-distance runs
  • Can be performed using dumbbells, barbells, or resistance bands

Proper Form And Technique

Proper Form and Technique: When it comes to an upper body runners workout, maintaining proper form and technique is crucial for maximizing results and preventing injuries.

Maintaining A Straight Back

  • Keep your back straight while running to avoid strain on your spine.
  • Engage your core muscles to support your back and maintain stability.
  • Focus on aligning your head and neck in a neutral position for optimal posture.

Avoiding Overextension

  1. Avoid overextending your arms while running to prevent shoulder and elbow issues.
  2. Maintain a controlled range of motion to avoid putting undue stress on your joints.
  3. Keep your shoulders relaxed and avoid shrugging to prevent tension buildup.

Breathing Techniques

  • Practice deep belly breathing to oxygenate your muscles and improve endurance.
  • Coordinate your breathing rhythm with your arm movements for optimal efficiency.
  • Inhale through your nose and exhale through your mouth to regulate your breathing pattern.

Incorporating Upper Body Workout Into Running Routine

Incorporating upper body exercises into your running routine can be a game-changer, offering a well-rounded workout that boosts overall strength and endurance. This fusion of upper body workouts with running can help runners improve their performance, prevent injuries, and achieve balanced muscular development. By following a targeted workout plan that combines running intervals with upper body exercises, you can enhance your running performance and cultivate a more powerful and resilient body.

Warm-up With Dynamic Stretches

Before beginning your upper body runners workout, it’s crucial to perform dynamic stretches that activate and prepare the muscles for physical activity. Dynamic stretches such as arm circles, shoulder rolls, and high knees help to increase blood flow, improve flexibility, and enhance range of motion. This gentle and deliberate warm-up routine can reduce the risk of injury and promote optimal performance during your workout session.

Alternate Running Intervals With Upper Body Exercises

During your running routine, integrating upper body exercises at intervals can offer a comprehensive full-body workout. As you alternate between running intervals and upper body exercises such as push-ups, tricep dips, and overhead presses, you engage and strengthen a broader range of muscles. This balance of cardiovascular activity and resistance training can enhance muscle endurance, coordination, and overall physical conditioning.

Cool Down With Static Stretches

After completing the combined running and upper body workout, it’s essential to cool down with static stretches that alleviate muscle tension and promote recovery. Static stretches like chest stretches, shoulder stretches, and tricep stretches help to maintain flexibility and prevent muscle tightness. Incorporating this cooldown routine into your workout can aid in mitigating muscle soreness and promoting a seamless post-exercise recovery.

Training Schedule And Progression

When starting an upper body runners workout, it is important to establish a training schedule that allows for progression over time. By gradually increasing the intensity of your workouts, you can avoid injuries and build strength effectively. This article will outline a training plan for upper body runners, emphasizing the importance of starting slow and tracking progress.

Start Slow And Gradually Increase Intensity

Beginners to upper body runners workouts should start slow to allow their bodies to adapt to the exercises. Focus on mastering the correct form and technique of each movement before moving on to heavier weights or more challenging exercises. This will help prevent injuries and ensure optimal muscle engagement.

Once you feel comfortable with the basics, gradually increase the intensity of your workouts. This can be done by increasing the weight you lift, adding more repetitions, or incorporating more challenging variations of exercises. Remember to listen to your body and not push too hard too soon.

Weekly Upper Body Workout Plan

A well-structured weekly workout plan is essential for upper body runners. Here is an example plan that you can follow:

Day Workout
Monday Push-ups, dumbbell bench press, shoulder press
Wednesday Bent over rows, lat pulldowns, bicep curls
Friday Tricep dips, overhead tricep extensions, lateral raises

Remember to warm up properly before each workout and stretch afterward to avoid muscle soreness and increase flexibility.

Tracking Progress And Making Adjustments

To ensure continued progress, it is important to track your workouts and make adjustments when necessary. Keep a record of the weight you lift, the number of repetitions, and any variations in exercises. This will help you identify patterns and determine if you need to increase the intensity or change your routine.

If you find that your workouts are becoming too easy, consider adding more weight or increasing the number of sets and repetitions. On the other hand, if you experience excessive fatigue or joint pain, it may be a sign to reduce the intensity or take a rest day.

Remember that everyone’s progress is different, so it’s important to listen to your own body and make adjustments accordingly. With consistency and proper progression, you will gradually build the strength and endurance needed to enhance your running performance.

Upper Body Runners Workout

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Upper Body Runners Workout

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Frequently Asked Questions Of Upper Body Runners Workout

Can Running Improve Upper Body Strength?

Running alone is not enough to significantly improve upper body strength. However, incorporating specific upper body exercises alongside running can help strengthen and tone your arms, shoulders, and back.

What Are The Best Upper Body Exercises For Runners?

Incorporating exercises like push-ups, tricep dips, and bent-over rows into your workout routine can help improve upper body strength for runners.

How Often Should Runners Include Upper Body Workouts?

To maximize the benefits, it is recommended that runners include upper body workouts at least 2-3 times per week, alongside their regular running routine.


Incorporating upper body exercises in your running routine can significantly improve strength and overall performance. By targeting muscles like the arms, shoulders, and core, you can enhance balance, stability, and posture, reducing the risk of injury. Adding a variety of upper body workouts to your training plan will enhance your running experience and help you achieve your fitness goals efficiently.

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