Stronger arms, stronger body: The importance of upper body strength training for women

When I first started running, I assumed it would be my legs that would hurt the most but after my first half marathon, I could believe just how sore my back and chest were! It felt as if I had been carrying a heavy boulder for 13.1 miles!

A lot of times when we think about training for a race or starting a new run routine, we think about keeping the legs strong but tend to forget how important upper body strength training can be. I know that when I get tired during a long run, it tends to be my upper body form that can go first but the rounding of the shoulders which is why I put such an emphasis on back strength training when I write my programs. However, incorporating upper body strength training into your workout routine can provide numerous benefits for both runners and non-runners alike. Keeping your upper body strong can help make running more efficient and take some of the workloads off of your core and legs. Together, we will explore the importance of upper body strength training and provide tips for an effective home workout for arms.

Why is Upper Body Strength Training Important?

Improved Running Performance

For runners, upper body strength training can improve posture, balance, and stability while running. Strong arms and shoulders can help maintain proper form and reduce the risk of injury.

Increased Metabolism

Strength training in general, including upper body strength training, can boost metabolism and help burn more calories even after the workout is over. This is because building muscle requires more energy, which increases overall calorie burn.

Enhanced Overall Fitness

Upper body strength training can improve overall fitness and body composition. It can help tone and define the arms, shoulders, chest, and back, providing a leaner and stronger appearance.

Improved Daily Activities

Upper body strength training can improve daily activities such as carrying groceries, lifting children, and performing household chores.

Effective Home Workout for Arms

When writing my programs that can be done at home, here are some of the most important exercises for runners and to keep a strong and healthy upper body:

Push-ups

I know you're all going to hate me for this one, but push-ups are an excellent exercise for targeting the chest, shoulders, triceps and believe it or not - core! Start by getting into a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest almost touches the ground, then push back up to the starting position. A queue I like to tell my clients is that a push-up is simply a moving plank, it will involve the hips and core just as much as the upper body. If doing a push-up on the floor feels a bit overwhelming right now, try doing the push-ups with your hands on a countertop of an elevated bench to start out! Keeping that plank position, even on a countertop will help you learn the muscle movement pattern.

Tricep Dips

The triceps really shape the arm but can feel hard to isolate. I love incorporating Tricep dips into my exercise routine. Begin by sitting on a sturdy chair or bench. Place your hands on the edge of the chair or bench with your fingers pointing forward. Lower your body down towards the ground, bending your elbows, then push back up to the starting position, the straighter your legs are out in front of you, the harder the exercise will be! If you're just starting out, keep your knees bent in order to help support your upper body.

Back Rows:

Do you ever notice when you get tired your shoulders start to round and you feel like you're just dragging your shoulders forward? That is a super common occurrence when the body is getting fatigued after a long workout or run. Training your upper back to be strong and resist gravity is super important. You can do back rows by placing your hand on a couch or bench, bending forward at a 45-degree angle, grabbing a nice heavy weight, and pulling the weight towards your hip. The important thing here is to keep your shoulders and chest back even while you have your gaze on the floor. Keeping the tension in the muscles even while the weight is lowering is so important to gain muscle endurance for the back.

Shoulder Press

Shoulder presses target the shoulders and upper back, and are an exercise that you can easily incorporate into your routine. Begin by standing with your feet shoulder-width apart and a dumbbell in each hand. Raise the weights to shoulder height, then press them up towards the ceiling, extending your arms fully. Lower the weights back down to shoulder height. A really helpful tip is to bring your elbows forward a touch to protect the rotator cuff, the elbows shouldn't be in line with the body, but slightly forward.

If you'd like to learn more on how to incorporate these into your routine and learn how to get stronger doing them, join Move Strong, and let's see some big muscle goals!

How to train for a stronger run

When training for your next race, remember to incorporate strength training 2-3 times per week. It's important to remember that strength training will prevent the loss of muscle from hours of running, it will help keep your legs and arms independently strong from one another and help create lean muscle mass - something we all need as we age. This is why I always direct my running clients to Move Strong as they see so many forms and running endurance benefits from all-over body workouts, and of course... push-ups!

If you'd like to dip your toe into strength training and you're new, or if you want to add a little extra love to those arms - check out the 30-day arm challenge that is available now for registration! This is going to be a 4 x week, 8-10 minute workout series in a follow-along video format. For the 30-day arm challenge, all you need are light weights or cans! You'd be surprised how much burn you can make with a weight so small!

Sign up today and let me know how much you feel the burn on May 1st!