Sound familiar?
You're in a speed work block and start to notice "stuff" is happening around the 3rd repeat in.
Doesn't matter whether it's the 3rd lap around the track or the 3rd speed interval.
You end up with pain between your shoulder blades or below your neck in the middle of a workout.
You frequently find your shoulders up around your ears as you increase your pace and try to hold it for the entire interval.
And you have a hard time keeping your chest tall, open, and upright during your last few repeats.
And you've got 3 to 5 reps still to go.
This is probably the second time this has happened so far.
You don't think much of it and keep plowing through.
But what if this keeps happening?
Want it straight up?
Your running form is turning to trash after 3 repeats or intervals.
Here me out!
You may still have a perfect stride, no over reaching, and impeccable cadence but that's only taking into account your lower body.
Did you know, you're weak upper body is directly affecting your running form and is SLOWING you down?
It's also keeping you from hitting those splits like you want.
Your running workout is far from worthless…but it could be a LOT better.
Here's why…
I used to have this exact same problem.
And it become a regular, and pretty painful occurrence.
It didn't matter how many times I rolled my shoulders and tried to stretch, it just kept coming back.
The problem:
my shoulders were insanely weak and I was trying to produce all of my speed from my legs rather than using my entire body.
Running fast and training speed requires your body to act like a coiled spring releasing energy with every stride.
But it's hard to do that with the weak, limp, wet-noodle spring.
So how about we fix that? Let me give some runner-specific exercises that will make your faster, because they make you stronger.
Let's hop in.

How to Run Even FASTER in Your Speed Block
Circuit:
3 sets each // LIGHT & medium weights
Elongated Runner's Lunge with Reverse "W" Fly
8 Reps X medium weight
Alternating Runner's Lunge Step Back Hip Hinge with OH Press
12 Reps X lighter weight
Front Plate Raise with Twist in Runner's Lunge
6-12 Reps X light-medium weight
3 Exercises to Fix the Annoying Pain Between Your Shoulder Blades During Speed Workouts
Elongated Runner's Lunge with Reverse "W" Fly
Personally, I really like these.
THE SECRET: this was the exercise that helped me the most when I was having relentless tightness and pain between my shoulder blades and into my upper shoulders. By bending your elbows and keeping your arms in a "W" position, we take just enough tension out of your bossy upper trapezius and ask the very important, but fairly smaller intrascapular muscles to do their job (the muscles between your shoulder blades)
Those same intrascapular muscles are part of your "upper body stability system", the muscles that keep you upright with flawless running form. PR's are made from these muscles.
Alternating Runner's Lunge Step Back Hip Hinge with OH Press
Learn this one in parts....
TOP TIP: practice stepping back first and finding that lunge. I tend to make it look easy because I've practiced it a thousand times. But even I check in with my body for a few reps first before adding in the overhead press.
You're also going to want to start with lighter weights (try 5lbs). The further away a weight is from your body, the harder it's going to be.
WHY I LIKE THIS EXERCISE FOR RUNNERS: you're lower body will be working harder than you realize to keep you balanced and stable while the weights move overhead...and further away. Yes, your shoulders will get getting the workout but your legs will be working on single leg stability in a position that looks like your running stride.
Front Plate Raise with Twist in Runner's Lunge
Don't underestimate these like I did.
MY OOPS: I forgot how much of a sneaky core exercise these are in addition to a fantastic shoulder and chest exercise. Yes, you'll feel the front of your shoulders working, but if you use a challenging weight, you'll feel your core kick on VERY STRONGLY as the weight moves further away from your body.
This is an opportunity to find and engage your transverse abdominus to eliminate the strain you may feel the heavy weight places on your back and neck. (Our body is all about counter balance.)
WRAPPING UP
Trust me.
I know.
Not many runners WANT to do upper body work. But it's absolutely necessary.
Remember the wet-noodle spring we talked about at the beginning?
Without upper body strength and stability, you are relying 110% on your hips to produce all of your speed.
Go watch some Olympic sprinters. Can you see how strong their upper bodies look? And watch how they run and let their upper body twist to gain them every ounce of speed and power they can.
I realize you're probably running long distances, not sprinting 200 meters.
But that doesn't mean we can't learn from other runners.
No, you don't have giant shoulders to finish your half or full marathon strong.
But you do need an upper body that can help hold you upright for 26.2 miles...and for the long walk back to the car. This is an example of muscular endurance, of your muscles being able to survive the long haul.
And the stronger your upper body is, the better endurance you'll have.
And when you've got endurance, you've got unlimited speed.
If you're looking for even more exercises specifically made for runners to help you get stronger to run better, faster, and stay injury free, check out my FREE strength guide for runners HERE!
Dare to Train Differently,
Marie Whitt, PT, DPT //@dr.whitt.fit
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