The best distance athletes don't just have impressive quads and glutes. They have muscular arms and shoulders that help them maintain speed throughout their races. When you run, your arms counterbalance the motion of your legs, resulting in saved energy. The swing of the arms helps propel the body forward so the lower body isn't doing all the work. And a strong upper body bolsters a runner's form when fatigue sets in. Do these exercises twice a week, after a run or as a stand-alone workout.
CHAIR DIP
Sit in a sturdy chair with your hands gripping the seat. Walk your feet forward. Lower yourself until your upper arms are parallel to the ground. Then push back up. Do two sets of 12 to 15 reps.
QUICK TIP: Choose a band that barely allows you to do the last rep of each set with perfect form.
RESISTANCE ROWS
Secure a resistance band to a stable object at chest height, grabbing the free ends in each hand. Stretch your arms out in front of you, stagger your feet for balance, and squeeze your core muscles. Pull the band back until your hands are beside your chest, keeping your elbows at shoulder level. Maintain control as you return to the starting position. Do two sets of 12 to 15 reps.
QUICK TIP: Choose a band that barely allows you to do the last rep of each set with perfect form.
RESISTANCE-BAND SPRINTS
Using a resistance band as above, stagger your feet and pull in your abdominal muscles for balance. Swing arms quickly back and forth, as if you were sprinting. Keep your feet planted. Do two sets of 12 to 15 reps. To train the opposing muscle groups, turn away from the band's center and repeat the arm motion.
QUICK TIP: You may want to try different band lengths and/or levels of resistance until you find one that allows you to closely match your swing.
PUSH-UPS
Get into a plank position with your hands slightly outside your shoulders. Lower your body until your chest nearly touches the floor. Pause, then push back up. Do two sets of 12 to 15 reps.
QUICK TIP: Tighten your glutes throughout to stabilize your hips. If they do sag, consider that your last rep and end the set.
NIKKI KIMBALL, M.S.P.T., is a three-time USATF Ultrarunner of the Year who practices physical therapy in Montana.
