We often forget the importance of our upper body during our runs. Keep it simple and just look for a bench at the park to do these basic arms and shoulders exercises. The following movements designed by Motoki Nakamura from Jaco Rehab will help you strengthen your upper body to sustain a proper running posture.
CHIN TUCKS
Target muscle
Deep neck flexor muscles
When it should be done
On rest days
Why is important for runners
Improves your head and neck posture while running
Common injury can be avoided with the exercise
Headache, neck pain, upper shoulder pain
Sets/reps
Hold 10 seconds 2×5
RENEGADE ROWS
Target muscle
Rhomboid, trapezius, deltoid, lats, core muscles
When it should be done
On rest days
Why is important for runners
Improves arm swing and core stability while running
Common injury can be avoided with the exercise
Forward and rounded posture, shoulder pain
Sets/reps
3×10-15 reps or until fatigue
TRICEPS DIPS
Target muscle
Triceps, pectorals, deltoids.
When it should be done
On rest days
Why is important for runners
Improves arm swing (forward swing phase) of running
Common injury can be avoided with the exercise
Shoulder pain, limited power with any pushing motion
Sets/reps
3×10-15 reps or until fatigue
Find your bench and have fun working on your proper running form!
* exercise by: Motoki Nakamura – Jaco Rehab PT
* video by: Odeelo Dayondon