Runners Try This Little Move
Most runners don’t think of strengthening their upper body although it’s important. The arm swing is a big part of the runner’s stride, and often I see inefficient upper body technique when I do a runner's run gait video analysis. This usually means they need some kind of upper body strengthening.
The shoulders have to sustain the load of the arms swinging back and forth for the duration of the run. Several muscles are engaged as the arms swing back and forth. The biceps hold the elbows at 90 degrees which is the most efficient position for the front to back swing. Holding the weight steady in the bicep position engages the biceps, deltoids, and trapezoids..
The lunge will strengthen glutes, quads, and hamstrings. Do three sets of 12 reps and go a little heavier in weight as you progress.
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