When most runners think about strength training, they immediately picture squats, lunges, and deadlifts. After all, running is a leg sport... right?
Not exactly.
In this episode, Kevin and I are breaking down one of the biggest misconceptions in running: that your upper body doesn't matter. I'm sharing why building strength in your shoulders, back, chest, and core can actually help you run more efficiently, maintain better posture, breathe easier, and reduce unnecessary stress on your lower back. If you've skipped upper body training because you thought it wasn't important or worried it would make you bulky, I think this conversation might change your mind.
We also talk about how often runners should train their upper body, how much weight you actually need to use, and why chasing endless high-rep workouts isn't the answer. I'll finish by walking you through my favorite upper body exercises for runners and explain exactly why each one deserves a place in your training. My goal isn't to help you become a bodybuilder. It's to help you become a stronger, healthier, more resilient runner.
00:48 Pushup Myth Busted
02:10 Strength vs Mass Debate
04:57 Running Economy Basics
07:17 Arm Swing Mechanics
13:02 Posture and Breathing
18:06 Spine Rotation Stress
24:11 Breathing Mobility Fixes
28:11 How Often to Lift
29:47 Sets Reps and Load
36:20 Bone Density Benefits
39:47 Push Pull Framework
40:59 Exercise 1 Dumbbell Row
42:38 Row Form Cues
43:27 Pushup Alternatives
47:01 Face Pull Posture Fix
49:34 Pulldown vs Pullup
52:14 Overhead Press Setup
56:18 Triceps Work Options
01:00:32 Pallof Press Anti Twist
01:03:16 Band Pull Aparts
01:04:39 Dead Bug Coordination
01:07:20 Farmers Carry Posture
01:09:17 Build Your Routine
01:11:16 Rotator Cuff Bonus
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
