Are you trying to run faster?
To be honest, runners aren’t necessarily known for their arms. It’s easy to neglect your top half when it seems like your legs do all the work. Failing to train your upper body, however, can hold you back big time. It may seem strange, but a strong upper body is just as important as trained legs to run fast and easy. With stronger arms comes a faster running pace.
Stronger arms will pump your way to faster running
“Have you ever tried to run without your arms? It’s weird, inefficient, and hard as hell. Arm drive is a big part of running– when your legs get tired, you use your arms more because of the kinetic chain; you can’t have one without the other.” – Pamela Geisel, exercise physiologist.
Building a strong upper body will help you maintain good form as the miles tick by. Also, that stable, upright posture can increase your endurance by improving your lung capacity. In addition, your oxygen requirement will be reduced, leading to faster runs while using the same amount of energy.
Not only will you run faster you’ll also prevent injury and create bone density while building muscular strength. And don’t go for the light weights, you have to be willing to lift heavier things if you want to prevent injury, improve your speed and last longer while running. Lifting light weights for a high number of reps achieves the same goal as running- building endurance, not strength.
Most runners skip the weights since they feel like they don’t have time, but it’s easy to break it into 10 minute increments. Taking 10 minutes off the duration of your run and doing a quick strength set provides more benefits than 10 more minutes on the road.
Is your goal to PR?
If so, save the hard-core lifting for cross-training days so you can focus on getting in a quality, high-intensity run. Otherwise, schedule a short circuit of strength training exercises pre-run: A study in the Journal of Strength and Conditioning Research found that doing so can make you more likely to bust out extra reps and help you maintain proper form throughout. And if the weight room is intimidating, body weight can be more than enough. i.e. push-ups and TRX rows. Whatever you do, be sure to warm up with core exercises such as planks and side planks.
Do you workout your arms?