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Maximizing Running Performance Through Upper-Body Training

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Understanding the Importance of Upper-Body Training

Contrary to popular belief, runners should not solely focus on their lower bodies. While the legs play a pivotal role in running, neglecting upper-body training can lead to discomfort and pain in areas such as the back and shoulders. As a kinesiologist and personal trainer, I've seen numerous clients suffer from these issues because they fail to engage their entire body during workouts. Over time, this lack of holistic movement can result in sore and dysfunctional muscles and joints.

Instead of suggesting a lengthy upper-body workout several times a week, consider incorporating exercises that engage all major muscle groups. This comprehensive approach not only helps prevent back, shoulder, and neck pain while running but also enhances your overall efficiency and speed. Additionally, these exercises are beneficial for improving day-to-day functionality, particularly as you age.

Let’s explore some key exercises!

The Value of Comprehensive Training for Runners

Before diving into these exercises, if you have any pre-existing injuries or chronic conditions, it's advisable to consult a healthcare professional. If you're cleared to proceed, aim to practice this short routine 3 to 4 times a week. These movements can be standalone or integrated into your regular warm-up or workout sessions. The possibilities are endless!

The primary goal here is to mobilize your lower, middle, and upper back through natural movements that enhance your range of motion. This will foster a sense of fluidity in your training and other physical activities. I’ve selected exercises that require no equipment, allowing you to perform them anywhere at any time. Given that they only take a few minutes, they are a no-brainer for runners eager to enhance their overall health and efficiency.

  1. Lower Back – Modified Cat Cow (Pelvic Focus)

    Modified Cat Cow exercise for lower back mobility

Instructions: Perform 10-15 repetitions.

Tips: Treat this like a standard cat-cow pose, but pay attention to how your pelvis moves. Aim for maximum tilt in both the posterior (pelvis tucked) and anterior (butt out) positions. This helps loosen the lower back and enhances control over the hip area, while still delivering the benefits of improved thoracic mobility and reduced shoulder discomfort.

  1. Mid Back – Thread the Needle (Option #1)

    Thread the Needle exercise for mid-back mobility

Instructions: Perform 10 reps per side, twice a week.

Tips: Start on all fours. As you exhale, reach one arm beneath your body and through. Once you reach your maximum range, return to the start and extend the other arm upwards. Keep your eyes on the moving hand to encourage neck mobility. Switch sides after completing 10 reps.

  1. Mid Back – Rotation in Tripod Position (Option #2)

    Tripod position rotation for mid-back flexibility

Instructions: Perform 10 reps per side.

Tips: Begin in a lunge stance, placing one hand on the floor. Rotate away using the arm on the same side as your leading leg, focusing on maximizing mid-spine rotation. Exhale as you open up with each repetition. Switch sides after 10 repetitions.

  1. Upper Back – I/Y/W Raises

    I/Y/W Raises for upper back strength

Instructions: Perform 5-8 repetitions in each position.

Tips: Lie on the floor with a towel or pillow supporting your neck. Lift your arms to form an "I," holding for 1-2 seconds. Repeat for "Y" and "W" positions. This variation trains the mid and lower traps and improves scapula control. Keep your neck relaxed throughout and focus on deep breaths.

For those seeking to increase the challenge, consider using light dumbbells (3-5 lbs) as you progress.

In Summary

As a runner, neglecting upper-body training is a missed opportunity. Incorporating the movements discussed will not only enhance your running efficiency but also alleviate daily soreness and discomfort. Investing a little time into these exercises can lead to significant improvements in your overall well-being—both on and off the track.

You've got this!

-David Liira, Kinesiologist

Chapter 2: Enhancing Your Running Routine

The importance of upper-body training cannot be overstated. To further illustrate this point, here are two helpful videos:

3-Move Upper Body Workout for Runners: Makes Your Legs Work Better!

This video demonstrates a quick upper-body workout specifically designed to improve running performance by enhancing upper body strength.

The ONLY 3 Exercises You NEED for Running as You Get Older

This video showcases essential exercises that are particularly beneficial for runners as they age, ensuring continued performance and reducing injury risk.

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