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Upper Body Training: Exercises Every Runner Should Be Doing - Part 5
EVERY runner should be performing Upper Body Strength Training. Here are the exact exercises I give to many of my running clients and patients.
This is Part 5 of a 6 parts series covering the exercises that Every Runner Should Be Doing.
Missed the First 4 Parts? Find them here
All runners should have 1-2 strength sessions per week if they want to run faster and further while remaining injury-free.
Here are the exercise categories I start all my runners with:
Lower Legs
Hips and Thighs
Core
Compound Movements (integrating the trunk and lower body)
Upper Body Exercises
Foot Strength
This is an area that I tend to get a lot of push back… or at least a lot of blank looks and confused head scratches.
Huh? Upper Body Training for Runners? That seems silly.
Hear me out…
Our body parts do not function in isolation.
Have you ever tried running without using your arms? Go ahead. Try it and then come back to this article.
…
Feels weight right?
That is because our bodies are BUILT to run, and the upper body is no exception. It is part of the reason we have so much less muscle mass in the upper body. Every time you swing your arms, you are preserving energy from your stride. So… if the upper body is involved in running, it is worth training.
You don’t need to aim for Arnold size arms… but you should have adequate pressing and pulling strength to make you more efficient overall.
Some basic upper body strength work
While runners don’t need extensive upper body strength work, adding in some balanced pressing and pulling can be beneficial to your overall athleticism.
Arm to perform each of these exercises at a moderate weight for 8-12 reps one week, and a heavy weight for 3-8 reps on the alternative weeks.
In sum…
In reality, you do not need to be doing THESE exercises. There are literally thousands of exercises you can choose from, these are just the ones that I like to see my patients and clients doing. But you should be doing SOME form of strength training. Both for injury prevention AND to improve your performance.
In general, I recommend some form of:
Lower Leg Specific Training
Hip Specific Training
Core Training (primarily “anti-rotation” or '“anti-movement“ exercises)
Compound Movements emphasizing the Posterior Chain Strength Exercises (glutes and hamstrings)
Basic Upper Body Strength exercises (1-2 pressing and pulling exercises)
Foot Strength
Cover all these bases and you are bound to feel better and run with more confidence
NEXT UP: Part 6 - Foot Strengthening Exercises
Author: Dr Mark Murdoch, Chiropractor and Co-Founder at Base Camp Sport and Spine in Vernon, BC.
Mark Murdoch is a Doctor of Chiropractic with a Master’s Degree in Sports Medicine.
Contact: drmurdoch@basecampclinic.com
Instagram: Base.Camp.Doc
Compound Exercises: Exercises Every Runner Should Be Doing - Part 4
Compound Exercises you should be doing to make you a better runner
This is Part 3 of a 6 parts series covering the exercises that Every Runner Should Be Doing.
Missed the First 3 Parts? Find them here
Part 2: Hip Exercises for Runners
Part 3: Core Training
All runners should have 1-2 strength sessions per week if they want to run faster and further while remaining injury-free.
Here are the exercise categories I start all my runners with:
Lower Legs
Hips and Thighs
Core
Compound Movements (integrating the trunk and lower body)
Upper Body Exercises
Foot Strength
The reason we use Compound Exercises (exercises that require more than one joint to move) is because they help our body learn to coordinate muscles and joints through a larger range of motion. This can help our strength and balance, and enhance the transfer of our training to our running.
compound movements
Running is essentially a series of repetitive single-leg jumps, from one foot to the other, THOUSANDS of times per run. It pays dividends to train what we refer to as the ‘posterior chain’ (which is essentially from the soles of your feet to your back).
If you are paying attention, you may have noticed that some of the exercises in the Hip/Glute post are also compound movements. The exercises below take it a bit further, and challenge you through additional Range of Motion.
Here are some of the compound movements I use for my training and I have my runners use:
Some final points…
In reality, you do not need to be doing THESE exercises. There are literally thousands of exercises you can choose from, these are just the ones that I like to see my patients and clients doing. But you should be doing SOME form of strength training. Both for injury prevention AND to improve your performance.
In general, I recommend some form of:
Lower Leg Specific Training
Hip Specific Training
Core Training (primarily “anti-rotation” or '“anti-movement“ exercises)
Compound Movements emphasizing the Posterior Chain Strength Exercises (glutes and hamstrings)
Basic Upper Body Strength exercises (1-2 pressing and pulling exercises)
Foot Strength
Cover all these bases and you are bound to feel better and run with more confidence
NEXT UP: Part 5 - Upper Body Training
Author: Dr Mark Murdoch, Chiropractor and Co-Founder at Base Camp Sport and Spine in Vernon, BC.
Mark Murdoch is a Doctor of Chiropractic with a Master’s Degree in Sports Medicine.
Contact: drmurdoch@basecampclinic.com
Instagram: Base.Camp.Doc
Core: Exercises Every Runner Should Be Doing - Part 3
Do these core exercises if you want to run faster and stay injury-free
This is Part 3 of a 6 parts series covering the exercises that Every Runner Should Be Doing.
Missed the First 2 Parts? Find them here
Part 2: Hip Exercises for Runners
All runners should have 1-2 strength sessions per week if they want to run faster and further while remaining injury-free.
Here are the exercise categories I start all my runners with:
Lower Legs
Hips and Thighs
Core
Compound Movements (integrating the trunk and lower body)
Upper Body Exercises
Foot Strength
Having a strong core when you are running has one primary function: making you more efficient.
If you have a strong and stable core you both CONSERVE more energy on each step AND your legs general more force be being anchored to a stiff trunk. This means you can run faster and further, and can even help prevent some injuries.
The core exercises I use are a circuit that targets each side of the trunk, and an anti-rotation exercise called the Pallof Press. All of these exercises are targeted at building ‘anti-movement’ strength.
Here are some videos and how I use them with my runners:
Core Training
The primary function of your core while running is to keep your trunk stable and stiff as an anchor for your limbs while preserving as much energy as possible as you bounce along the route.
The McGill Big 3 routine is a great intro for core training for running.
The Pallof press is another great one that focuses primarily on resisting rotation (a job that the core muscles have to do on every step).
Here is how I would use them if you are training for performance:
CORE CIRCUIT
Perform 1-3 reps of the full circuit for 3-5 sets, 3-5 days per week. Hold each position for 10-seconds and rest 2-seconds when switching positions.
Pallof Press
Choose the hardest progression you can perform with proper technique. Perform 5-10 reps per side for 3-5 sets.
To clarify…
In reality, you do not need to be doing THESE exercises. There are literally thousands of exercises you can choose from, these are just the ones that I like to see my patients and clients doing. But you should be doing SOME form of strength training. Both for injury prevention AND to improve your performance.
In general, I recommend some form of:
Lower Leg Specific Training
Hip Specific Training
Core Training (primarily “anti-rotation” or '“anti-movement“ exercises)
Compound Movements emphasizing the Posterior Chain Strength Exercises (glutes and hamstrings)
Basic Upper Body Strength exercises (1-2 pressing and pulling exercises)
Foot Strengthening
Cover all these bases and you are bound to feel better and run with more confidence
NEXT UP: Part 4 - Compound Exercises
Author: Dr Mark Murdoch, Chiropractor and Co-Founder at Base Camp Sport and Spine in Vernon, BC.
Mark Murdoch is a Doctor of Chiropractic with a Master’s Degree in Sports Medicine.
Contact: drmurdoch@basecampclinic.com
Instagram: Base.Camp.Doc
Function over fashion
Looking Good Is NOT Better Than Feeling Good. Especially when it comes to running shoes.
When it comes to shoes, I have been just as shallow as the next person. I crammed my feet into flats, wedges, pumps and the coolest running shoes you’ve EVER seen. And you know where that got me? Bunion city. At the ripe old age of 22. If you don’t believe me…. Forget it. I’m not showing you my feet.
You see I thought that my shoes needed to look good and my feet would just figure it out. Especially when it came to running or gym shoes. But here is my POS (public service announcement): STOP BUYING SHOES JUST BECAUSE THEY LOOK COOL. Unless they feel like a million bucks, you are kidding yourself if you think your body will just magically adapt to the shoes and not creak and groan the entire time.
What are some common mistakes with buying running shoes?
Fashion over function. If your shoes aren’t the right shoes for the job or for your body, it does NOT matter how cool they look. Orthotics only help so much.
Assuming your size. Have you had your foot measured lately? There are lots of reasons why the feet change size throughout our lives. You probably aren’t the exact same size you were 10 years ago. Shoe companies also vary sizes so if it’s a brand you have not tried, you might be surprised by your size.
Buying shoes too small. Women are notorious for this. It’s like we are afraid to say “I’m of Norwegian descent so send those 10.5 Reeboks down this way.” Be proud of your big feet because big feet mean a bigger base.
Shopping at the wrong time of day. If you are planning to go on a full shoe journey at your local running store, find your perfect shoe and ask lots of questions, don’t go at the peak shopping hours. Don’t show up at 11:00 on a Saturday and expect to get the same shopping experience as if you were to show up at 3:00 on a Monday.
So how do you find the perfect running shoe for YOUR body?
Get assessed. If you are shopping for a new pair of shoes due to an injury, the shoes may not be the fix. If you are concerned about old injuries or selecting a shoe for your body and biomechanics, make an appointment with your local physio or chiropractor.
Try on ALL the shoes. Go to your local running store, show them your hooves and explain your goals. Try on the shoes they bring out for you, even if your fashionista brain is screaming ‘you won’t catch me dead in these.’ My experience with running stores is that these people care deeply about people’s feet and have lots of training. They will be able to find a good shoe for you.
Stop ordering your shoes online. Support your local running store and actually try on the shoes before you buy them. You might pay a little more for the shoe but you will get so much more help learning about your shoes and your feet by talking to someone who cares. Bezoes does not care how flat your arch is.
Bottomline: Your feet deserve better than just cool.
Hips: Exercises Every Runner Should Be Doing - Part 2
Hip exercises that every runner should be doing
This is Part 2 of a 6 parts series covering the exercises that Every Runner Should Be Doing.
Missed the Part 1: Lower Leg Training? Find it here: Lower Leg Exercises for Runners
All runners should have 1-2 strength sessions per week if they want to run faster and further while remaining injury-free.
Here are the exercise categories I start all my runners with:
Lower Legs
Hips and Thighs
Core
Compound Movements (integrating the trunk and lower body)
Upper Body Exercises
Foot Strength
The HIPS are the power generators when you run.
They are what propel you forward and keep you upright. They work HARD on your runs.
In order to prepare your hips for running, I use the exercises below to build strength and endurance.
Here are some of the specific exercises I recommend to my running patients to help prepare them for the demands of running:
HIPS and thighs
Hip Flexor Training
The hip flexors are responsible to lift your thighs every step. This is especially important for uphill running.
Glute and hamstring Work
The Glutes and Hamstrings are part of what we refer to as the ‘Posterior Chain’, which is extremely involved in running. Having strong glutes and hamstrings makes you a better runner.
The truth is…
In reality, you do not need to be doing THESE exercises. There are literally thousands of exercises you can choose from, these are just the ones that I like to see my patients and clients doing. But you should be doing SOME form of strength training. Both for injury prevention AND to improve your performance.
In general, I recommend some form of:
Lower Leg Specific Training
Hip Specific Training
Core Training (primarily “anti-rotation” or '“anti-movement“ exercises)
Compound Movements emphasizing the Posterior Chain Strength Exercises (glutes and hamstrings)
Basic Upper Body Strength exercises (1-2 pressing and pulling exercises)
Foot Strength
Cover all these bases and you are bound to feel better and run with more confidence
NEXT UP: Part 3 - Core training
Author: Dr Mark Murdoch, Chiropractor and Co-Founder at Base Camp Sport and Spine in Vernon, BC.
Mark Murdoch is a Doctor of Chiropractic with a Master’s Degree in Sports Medicine.
Contact: drmurdoch@basecampclinic.com
Instagram: Base.Camp.Doc
How running injuries happen