Guide to Strength Training: Upper-Body Workout for Runners

Target your chest, back, arms and core with this 20-minute workout.

By Mallory Creveling, CPT

Reviewed by Winnie Yu, PT, DPT, CSCS Physical Therapist

Your legs move you forward on the run, but the biggest supporter of that propulsion? Your upper body.

Learning to efficiently work your upper and lower body together will help with the synchronous movement required for running, which will make your form feel smooth and your efforts easier.

To help you do that, Winnie Yu, D.P.T., C.S.C.S., a physical therapist and strength coach at Bespoke Treatments in New York City and host of the Runner’s World Guide to Strength Training, created this upper-body workout for runners. With mobility moves and weighted supersets, you’ll build strength, stability, and resiliency through the arms, chest, back, and core.

This 20-minute routine will not only improve your arm swing and posture, but it will also support a stronger, speedier stride.

The Workout

Do this workout at least once a week, on any training day. Do each strength set as a superset, limiting rest between exercises and rounds. Rest as needed between sets, pressing pause on the video as needed. Follow the reps and rounds listed below.

Equipment Needed

An exercise mat, a set of light weight dumbbells, a set of medium weight dumbbells

The Exercises

Warmup: 2 rounds

1. Thread the Needle

30 seconds per side

How to do it

1. Start in an all-fours position, shoulders over wrists and knees under hips, back flat.
2. Reach right arm underneath torso and to the left, rotating body to the left, palm facing up. 
3. Exhale to rotate to the right, extending right arm toward ceiling.
4. Repeat for time.
5. Then switch sides.

2. Dynamic Child’s Pose: 30 seconds

How to do it

1. From an all-fours position, with shoulders directly over wrists and knees directly under hips, step hands forward slightly. 
2. Send hips to heels, reaching arms forward.
3. Send hips forward to return to all-fours.
4. Repeat.

3. Half-Kneeling Rainbow: 30 seconds per side

How to do it

1. Start kneeling, left foot forward, right knee on the ground, both knees bent 90 degrees. Extend arms out in front of you, at chest height, hands together. This is the starting position.
2. Reach left arm up overhead and then back behind you, moving arm in a semi-circle, and ending in a T position with the arms. Follow left hand with gaze.
3. Return to starting position, moving in that semi-circle. 
4. Repeat for time. 
5. Then switch sides.

Strength Set A: 3 rounds

1. Half-Kneeling Chop: 8 reps per side

How to do it

1. Start kneeling, right foot forward, left knee on mat, both knees bent 90 degrees. Hold one dumbbell horizontally with both hands to the outside of left hip.
2. Reach dumbbell up and overhead, to the right side. Keep core engaged, and back flat, only moving arms. 
3. Lower weight back down to left side.
4. Repeat for reps. 
5. Then switch sides.

Modification

Perform the same move above but do it standing to increase stability. 

2. Bear Plank Lateral Walk: 8 reps

How to do it

1. Start on all-fours, shoulders over wrists and knees under hips. Lift knees a few inches off the mat for the bear plank. This is the starting position.
2. Step right hand and right foot to the right, then left hand and left foot to the right. Keep back flat, core engaged, and hips steady, maintaining alignment. 
3. Repeat the steps to the left. 
4. Continue alternating.

Modification

Hold the bear plank position, without moving side to side.

Strength Set B: 3 rounds

1. Reciprocal Row: 8 reps per side

How to do it

1. Stand with feet hip-width apart. Hinge at hips by sending glutes straight back, back flat and core engaged. Pack shoulders down and back. Hold a dumbbell in each hand, arms straight, palms facing each other. This is the starting position. 
2. Pull right dumbbell to hip, keeping elbow close to side.
3. As you straighten right arm, pull left dumbbell to hip, keeping elbow close to side.
4. Continue alternating, moving arms in a seesaw-like sequence. Keep core engaged, back straight, and shoulders down and back the entire time.

Modification

Give yourself more support by stepping right foot back. Perform the bent-over dumbbell row the same way, but focus on one arm at a time: With weight only in right hand, pull dumbbell to hip, keeping elbow close to side. Then slowly straighten arm back down. Maintain a flat back, shoulders down and back, with core engaged the entire time. Do 6-8 reps, then switch sides.

2. Chest Fly: 8 reps

How to do it

1. Lie faceup, knees bent with feet planted hip-width apart, holding a dumbbell in each hand over shoulders, palms facing each other.
2. With just a slight bend in elbows, lower weights to floor, arms wide. Keep hands in line with chest (not shoulders) and engage core to keep back flat.
3. Lift weights back up to center. 
4. Repeat.

Modification

Perform the same move, but bend elbows more. 

Strength Set C: 3 rounds

1. Bent-Over Wide Row: 8 reps

How to do it

1. Stand with feet hip-width apart. Hinge at hips by sending glutes straight back, back flat and core engaged. Hold a dumbbell in each hand, arms straight, palms facing behind you. Pull shoulders down and back. This is the starting position. 
2. Pull both dumbbells up and out, elbows bent about 90 degrees and placed about 45 degrees from torso. Squeeze shoulders blades together, making sure they’re down and back, with spine straight. 
3. Lower dumbbells back to starting position. 
4. Repeat.

Modification

Perform the same move, but do it one arm at a time.

2. Hammer Curl: 8 reps

How to do it

1. Stand with feet hip-width apart, holding a dumbbell in each hand, palms facing each other.
2. Curl dumbbells to shoulders without swinging weights and keeping core engaged, chest tall. 
3. Slowly lower weights back down. 
4. Repeat.

Cooldown: 1 Round

1. Standing Shoulder Stretch: 30 seconds

How to do it

1. Stand with feet hip-width apart. 
2. Clasp hands together behind low back.
3. Straighten arms and pull shoulders down and back. To intensify the stretch, fold forward slightly.
4. Hold.

2. Child’s Pose

30 seconds

How to do it

1. From an all-fours position, send hips to heels.
2. Walk hands out and reach arms forward as you reach hips back. Rest forehead on mat.
3. Hold, taking deep breaths.

The Benefits

• Stronger arm swing
• Taller posture
• Increased running efficiency and improved running form
• More comfort on the run
• Better breathing ability