Building upper body strength leads to better running economy and speed, which reduces the risk of injuries and sick days. These points are supported by research.
Source?
Timber said:
@Reese
Building upper body strength leads to better running economy and speed, which reduces the risk of injuries and sick days. These points are supported by research.
Source?
Just Google:
- ‘upper body strength running economy’
- ‘upper body strength reduces injury risk running’
- ‘upper body strength improves running speed’
You’ll find plenty of research. Check out elite runners’ training schedules; they include upper body work as a regular part of their training. Most regular runners don’t have enough strength and may have muscle imbalances they could address.
Here’s some motivation from Mo Farah: back squats, dumbbell rows, dumbbell bench presses: https://youtu.be/91TZh72MnZI
This thread is exactly what I needed to read. I’m looking to stop avoiding strength training for my New Year’s resolution. Thanks!
One alternative I haven’t seen mentioned—though I have nothing against weights—is:
Hill sprints. Not those long 20-30 second sprints, but true all-out efforts for 8-10 seconds up the steepest hill you can find, with full 3-minute rests. Longer and more frequent stints change the focus and lose the benefit you’re aiming for.
Make sure to incorporate weights as well.
@Nyx
I do this every week for the first four weeks of a training cycle, and then about every three weeks afterwards. There’s solid evidence that true sprinting can be anabolic.
Some Work All Play routines like Mountain Legs or Speed Legs are perfect. They focus heavily on high reps, but you can lower the reps and add weights as you prefer.
Cal said:
Some Work All Play routines like Mountain Legs or Speed Legs are perfect. They focus heavily on high reps, but you can lower the reps and add weights as you prefer.
Their ultra legs routine requires little equipment and is fantastic. I swap out the Nordic curls for another hamstring exercise since I lack that specific device, haha. I have a couple kettlebells (20 lbs and 35 lbs) plus various dumbbells, bands, and a pull-up bar. Honestly, that’s about all you need for your goals.
@Joss
I really love ultra legs! I’ve been consistently using it this summer, and it’s the longest stretch I’ve gone without an injury. I also use water jugs, resistance bands, and brace my feet under the couch for Nordic curls, haha. It’s all pretty straightforward but effective.
@Joss
I just bought a Nordstick for $27 on Amazon after hearing great things about it. Seems to be doing the job right.
For exercises, consider:
Optionally add a twist: Video
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Plate Side Lunge: Video
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Plate Goblet Squat: Video
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Plate Single Leg RDL: Video
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Plate Bulgarian Split Squat: Video
With bands and Olympic rings, you could expand your options even more.
You can also incorporate a foam roller for exercises. I enjoy doing hamstring curls on the roller along with the body-saw plank. It’s great for hack squats against the wall (with dumbbells at my side) and helps regress single leg squats.
Plus, if you don’t already have a foam roller, it’s a nice addition.
@Abi
I never thought to use my foam roller for strength training, thanks for the suggestion!
@Abi
I learned a new exercise! Thanks for the tip about the dumbbell foam roller hack squat against the wall.
For my own training and for the high school runners I coach, I use Dr. Michael Yessis’s 1x20 method for a solid strength training routine. I’ve seen rapid improvements in strength and muscular endurance. It pairs perfectly with aerobic training.
What I like about it is the time efficiency while still being effective. I prefer a circuit-style arrangement, alternating upper and lower body exercises. Due to the higher reps, you can’t lift super-heavy loads, making it ideal for dumbbells, bands, or home gym setups with a 300 lbs barbell set.
One set of 20 reps is roughly equal to 50%-55% of your 1RM if you’re estimating your max strength. Dr. Yessis suggests that multiple sets aren’t necessary for strength gains. Regular traditional sets of 3-4 with moderate loads just tap into the benefits (muscle fatigue or near that point) during the last set, while 1x20 reaches that more efficiently in one set. Being limited to one set also allows you to use a variety of exercises to target different muscle fibers.
You should do this routine 2-3 times a week. As it’s a full-body workout, you can include strength exercises more frequently. I pair it with a core and mobility routine.
The 1x20 is straightforward in terms of progressions: once you hit 20 reps, increase the load (by 5 lbs for upper body exercises and by 10 lbs for lower body). If you reach failure during the 20 reps, drop to 15 reps; if you hit failure again, drop to 10 reps. My take on this system is based on a macrocycle periodization approach:
- 20 reps for General Preparation cycles
- 15 reps for Pre-Competition Preparation cycles
- 5-10 reps during Competition or Racing periods.
I recommend a de-load (reducing the load by 30%) after the final significant workout, which should occur 10 days before your ‘A’ race and last until race day to maximize recovery.
For exercise selection, I generally apply Scott Christensen’s guidance:
- 1 explosive movement
- 3 leg exercises
- 1 exercise each for back, chest, and shoulders
The 1x20 method fits perfectly with this structure, and I choose exercises that mimic movement patterns useful for running:
- Vertical Pulls: Hanging Cleans | Hanging Clean Pulls
- Knee Extensions: Barbell Squats | Bulgarian Split Squats | Lunges | Side Step-Ups | Step-Downs
- Horizontal Push: UCV Raise | Incline Barbell or Dumbbell Chest Press | Decline Push-Ups
- Hip Extensions: KB Swings | Deadlifts | Barbell Hip Thrusts | Good Mornings
- Vertical Push: Arnold Press | Barbell OHP | V Push-Ups
- Knee Flexion: Dumbbell Leg Curls with Monkey Feet | Swiss-ball/Heel Sliders | Nordic Curls
- Horizontal Pulls: Barbell Rows | Single Arm Dumbbell Rows
- Ankle Flexion: Tib Raises
- Hip Flexion: Dumbbell or Plate Standing Hip Flexor lifts | Reverse Squats | L-Sits
- Ankle Extension: Calf Raises | Seated Calf/Soleus Raises
- Core (Dynamic): Hanging Twisting Knee Raises
- Core (Isolation): 2’ Plank
This routine usually takes my team about 20-25 minutes in a crowded weight room. I’ve had athletes complete it in less than 15 minutes.
You can add complexity by performing it as a complex workout, similar to circuit training but only pausing to adjust the loads for each exercise. Doing 3-5 rounds utilizing light loads (bodyweight or less than 25%-33% of your bodyweight) could serve as a solid cardio and strength workout in itself. Another option is incorporating French Contrasts (like pairing a compound lift right before an explosive movement, e.g., squatting followed by box jumps).
Invest in a decent resistance band; you can perform deadlifts without spending too much.
Raleigh said:
Invest in a decent resistance band; you can perform deadlifts without spending too much.
For me, resistance bands don’t offer enough resistance at the start of deadlifts, missing out on strength gains. They can be handy for maintaining strength during lightweight traveling, but I’d recommend at least using dumbbells for consistent resistance throughout the lift.
Consider including single-leg squats and single-leg deadlifts for specificity. Bilateral versions help target imbalances from running. Regularly doing lateral squats, clamshells, and reverse clamshells can also help keep running imbalances at bay. Additionally, plank rows, side planks with reverse flies (to simulate anti-rotation), and bent-over Y movements are great to include.
Stick to one exercise for each major muscle group. Aim for 8-20 reps, with 2-5 sets at varying weights depending on your training phase. You can try split squat variations for quads, hip thrust variations for glutes, banded hip abduction for the glute medius, sumo squats or Copenhagen exercises for adductors, RDL variations for hamstrings, straight leg heel raises for the gastrocnemius, bent-knee heel raises for the soleus, and side planks for core work. Don’t forget upper body exercises targeting rear delts if you experience shoulder pain.
If you only have dumbbells and little space, try this:
- 10 burpees
- 30-second rest
- 60-second wall squat
- 30-second rest
- Dumbbell half-lunges (20 for each leg)
- 30 seconds rest
- Dumbbell hip thrusters (20 reps)
- 2-minute rest
Repeat as your strength increases. Do this three times a week for two months and you will see improvements!
Check out Vlad Ixel’s YouTube channel. He covers everything you need.