Looking to boost your running performance? An effective upper body workout for runners can help. This guide covers essential exercises that enhance your strength, improve your form, and reduce injury risks, ensuring you get the most out of every run.
Key Takeaways
- Upper body strength is crucial for runners, enhancing efficiency, speed, and posture while reducing injury risks
- Incorporating upper body workouts provides diverse training and engages more muscle groups
- Structured routines with exercises like push-ups, rows, and resistance band work should complement your running training
Why Upper Body Strength Actually Matters for Runners
As a 31-minute 10k runner and UESCA certified coach, I'll admit something: I used to skip upper body work entirely. I thought, "Why waste time on arms when my legs do all the work?"
I was wrong.
After running competitively for years, including a 15:09 5k and multiple half marathon wins, I've learned that upper body strength is far more important than most runners realize. Here's what actually happens when you strengthen your upper body:
Better Running Economy: A 2019 study in the journal Sports found that trunk and upper body fatigue adversely affect running economy, with reduced efficiency observed when running at prominent endurance performance paces after upper body fatigue protocols [1]. In practical terms: when your upper body tires, you waste more energy with every stride.
Improved Form Under Fatigue: During my 28-mile training run (the one that led to my Achilles issue, a mistake I'll explain later), my form completely broke down in the final miles partly because my upper body fatigued. When shoulders slump and arms drop, your entire kinetic chain suffers.
Reduced Injury Risk: Research published in Medicina analyzing runners with and without running-related injuries found significant differences in upper-body posture, with hip hike and forward head posture emerging as key predictors of musculoskeletal injury occurrence [2]. Strengthening the upper body helps maintain proper posture even when exhausted, reducing these compensatory movements.
Benefits of Upper Body Workouts for Runners
Upper body training on non-running days acts as excellent cross-training. It maintains overall fitness while giving your legs a break from the repetitive impact of running.
When I'm running 70-80 mile weeks, I schedule upper body work on my easy run days or rest days. This keeps me active without adding stress to my legs. Here's what I've experienced:
Increased Speed: Better arm drive translates directly to better leg turnover. During my 15:09 5k, strong arm mechanics helped me maintain turnover even as fatigue set in during the final kilometer. The connection is real, your arms and legs work in rhythm, and weak arms limit your leg speed.
Better Breathing Mechanics: An upright posture, supported by strong upper body muscles, allows for better lung expansion. When I started taking upper body work seriously, I noticed I could breathe more comfortably during threshold efforts.
Enhanced Endurance: During my 1:09 half marathon, maintaining strong arm mechanics in miles 10-13 helped me close strongly rather than fade.
Effective Upper Body Exercises for Runners
I typically perform upper body strength training 2 times per week, focusing on full range of motion and proper form. Here are the exercises that have made the biggest difference in my running:
Push-Ups
Push-ups are my go-to body-weight exercise. They target the triceps, chest, and shoulders—all crucial for maintaining arm drive during runs.
How I do them: Arms straight, shoulders width apart, body in a straight line from head to heels, core engaged. I typically do 3 sets of 15-20 reps.
Why they matter for runners: Push-ups build the anterior chain strength needed to maintain arm swing and develop core stability simultaneously—two for one.
Modifications if needed: If regular push-ups are too challenging, try wall push-ups, knee push-ups, or bench push-ups to build strength gradually.
Arnold Press
The Arnold Press targets the deltoids and stabilizer muscles.
Technique: Start with weights at shoulder height, palms facing you. As you press upward, rotate palms outward. This engages both the front and rear delts.
My approach: I use 15kg dumbbells for 3 sets of 10-12 reps, focusing on controlled movement rather than momentum. The rotational component makes this more functional for running than standard overhead presses.
Lat Pull Down
Lat Pull Downs target back and shoulder muscles, improving posture and reducing injury risk. You can use a cable machine, resistance band, or resistance tubing.
Why it matters: The lats play a significant role during running—they help stabilize your torso and contribute to arm drive. When I neglected lat work, I'd notice my shoulders would round forward during long runs.
I do these with a cable machine, 3 sets of 12 reps, focusing on pulling with my back rather than just my arms.
Bent Over Fly
The Bent Over Fly targets the often-neglected rear deltoids, helping balance your shoulder strength.
How to perform: Stand with feet flat, knees slightly bent. Bend forward at the hips, keeping your back straight. Lift weights out to the sides until arms are parallel to the ground.
This exercise has helped me address shoulder imbalances that developed from too much forward-focused work (like push-ups without balancing with back work). Balanced shoulder strength prevents the rounded-forward posture that plagues many runners.
Renegade Row
The Renegade Row is brilliant because it strengthens both the upper body and core simultaneously.
Technique: Start in a plank position with a dumbbell in each hand. Row one dumbbell toward your hip while stabilizing your body with the other arm. This targets the core, shoulders, and upper back muscles.
Coaching tip: Beginners should start with lighter weights to maintain proper form. I use 12kg dumbbells and focus on keeping my hips level throughout the movement—the anti-rotation component is what makes this so valuable for runners.
Upper Body Workout Routine for Runners
Here's how I structure my upper body work to maximize benefits without interfering with my running training:
Frequency: 2 times per week, typically on easy run days or after easy runs
Sets and Reps: 2-3 sets of each exercise, 8-12 repetitions per set
Timing: I try to schedule to be as fresh as possible for speed sessions and long runs
Circuit Training for Upper Body
I often use circuit training to make upper body work time-efficient. A typical circuit includes 3 rounds with 10 reps per exercise:
- Push-ups
- Arnold Press
- Lat Pull Downs
- Bent Over Fly
- Renegade Row
Rest 60-90 seconds between rounds.
This format builds strength while providing some cardiovascular stimulus, perfect for runners who are pushed for time.
Incorporating Resistance Bands
Resistance bands are incredibly versatile and portable.
Effective band exercises:
- Banded push-ups (band across your back adds resistance)
- Banded rows (anchor band and pull toward your chest)
- Banded chest presses
The adjustable resistance makes them suitable for any strength level, and they're perfect for using at home in between gym sessions.
Posture and Core Stability
Upper body strength and core stability work hand-in-hand. You can't maintain good posture without both.
Push-ups and Renegade Rows are particularly effective because they simultaneously strengthen the upper body and enhance core stability.
A strong core supports your upper body, and strong upper body muscles help maintain upright posture.
During my harder sessions (like 5 × 1km), I've noticed that when my core and upper body are strong, I maintain better form throughout all reps rather than slouching during the later intervals. Here's the data from a recent session:
5 x 1km (splits: 3:03, 2:58, 3:05, 2:59, 3:03)
- Heart rate stayed consistent across all reps
- Form held up through rep 5
- 120% efficiency score on my Coros app
That consistency is only possible with proper upper body and core strength supporting my running form.
Stretching and Recovery for Upper Body
After upper body workouts, I always stretch to relieve tight muscles and reduce soreness. Here are my essential stretches:
Doorway Chest Stretch: Stand in a doorway, place your forearm against the frame, and gently lean forward. Hold for 30 seconds. This alleviates tightness from push-ups and running.
Shoulder Stretches: After lat work, I do overhead tricep stretches and cross-body shoulder stretches.
Hold each stretch for about 30 seconds.
These post-workout stretches have significantly reduced the upper body tightness I used to experience after hard training weeks.
Cross Training for Upper Body Strength
Beyond dedicated upper body workouts, certain sports naturally build upper body strength while providing variety:
Swimming: Excellent for shoulder strength and cardiovascular fitness without impact stress. I use this occasionally during recovery weeks.
Climbing: Builds exceptional grip, back, and shoulder strength. The pulling movements complement the pushing work from push-ups.
Tennis/Racquet Sports: Develops rotational core strength and shoulder stability.
I occasionally swim during recovery weeks, it provides active recovery for my legs while maintaining upper body fitness.
My Experience: What Actually Works
When I first started incorporating upper body work 2-3 years ago, I noticed several improvements:
Better Form During Long Runs: My posture holds up much better during 18+ mile long runs now compared to when I neglected upper body work. No more rounded shoulders in the final miles.
Stronger Finishes: In races like my recent 16:19 parkrun 5k (where I finished 1st), maintaining strong arm drive in the final 400 meters helped me close hard rather than fade. When competitors start to break down mechanically, you can use your strength advantage.
Fewer Compensatory Issues: Before I strengthened my upper body, I'd develop hip and lower back issues during high-mileage weeks. My body was compensating for weak shoulders and core. Improving upper body strength reduced these problems significantly.
My Current Approach:
- 2 upper body sessions per week during peak training
- Always on easy run days, never before hard workouts
- Focus on movement quality over heavy weights
- Moderate loads: 12-15kg dumbbells for most exercises
Practical Implementation
For beginners: Start with 1-2 sessions per week, body-weight exercises only. Build consistency before adding complexity. Even just push-ups and body-weight rows will make a difference.
For intermediate runners: 2-3 sessions per week, mix body-weight and light resistance work (5-10kg dumbbells). You should see noticeable improvements in posture and form within 4-6 weeks.
For advanced runners: 2-3 sessions per week with moderate resistance, incorporating circuit training for time efficiency.
Never sacrifice running quality for upper body work. If you're so sore from upper body training that your arm swing suffers during a speed workout, you've overdone it.
Upper body work should support your running, not interfere with it.
Summary
Incorporating upper body workouts into your training routine can significantly enhance your running performance. The research supports it, and my experience confirms it, upper body strength improves running economy, maintains form under fatigue, and reduces injury risk.
The key is consistency without overdoing it. Two to three quality sessions per week, focusing on exercises that support running-specific strength, will deliver noticeable improvements.
Whether you're chasing a 5k PR or building endurance for a marathon, don't neglect your upper body.
Frequently Asked Questions
How often should runners do upper body workouts?
Based on my experience and coaching others, 2-3 times per week works best. This frequency improves strength without interfering with running training or recovery.
What are the best upper body exercises for runners?
The five exercises I consistently use are push-ups, Arnold Press, Lat Pull Down, Bent Over Fly, and Renegade Row.
Can upper body workouts improve my running speed?
Yes. Stronger arm drive and better posture both contribute to improved running efficiency. I've personally seen noticeable improvements in race times since taking upper body work seriously, particularly in my ability to maintain form and close races strongly.
References
[1] Hoog, P., Schubert, A. G., Kram, R., & Chumanov, E. S. (2019). "Trunk and Upper Body Fatigue Adversely Affect Running Economy: A Three-Armed Randomized Controlled Crossover Pilot Trial." Sports, 7(8), 195. https://www.mdpi.com/2075-4663/7/8/195
[2] Song, Y., Cen, X., Chen, H., Sun, D., Munivrana, G., Bálint, K., & Gu, Y. (2024). "Is There a Pathologic Running Motion Associated with Running-Related Injuries? A Methodological Study Using a Motion Analysis System Without Sensors." Medicina, 60(8), 1249. https://www.mdpi.com/1648-9144/60/8/1249
