Let's talk about the number one habit that will kill a long run.
Ok,Top 3 Habits.
No Fuel
No Hydration + electrolytes
Slouchy, saggy shoulders and overall cruddy running form/posture.
I can't fix Bad Habit No. 1 and 2 for you.
(this is something you have to experiment with...)
But I can give you a stellar tip I wish I knew sooner as a runner who was first getting into strength training.
And it's WHY you're having a hard time on your long run.
If you're finding that half way through your long run, you're slogging, your shoulders are either up around your ears, or slouched down so low you're breathing gets shallow, and maybe you even get a pain, tightness, or soreness in your shoulder blade...
...a lot of that not-so-great running form is stemming from a-not-so-strong upper body.
Don't believe me?
When I first started increasing my mileage by exploring long runs, I would end up upper trap tightness (think where your shoulders meet your neck).
It would become so uncomfortable I would stop, roll my shoulders out, press on them, trying to get the discomfort to go away before continuing.
As I got smarter, ran more, and explored strength training more, it VANISHED.
In fact, I noticed the day AFTER a gym session focusing on upper body, primarily shoulders and back, was when I felt the strongest and ran my best and fastest.
My body knew how to hold itself up, knew how to control and steady my upper half as my legs and core tore down the path.
I want you have that same positive experience, especially if your a runner new strength training or maybe just unsure where to start and what to do.
Let me show you a quick, minimal equipment, effective, and runner-specific upper body circuit that will help you not only run better, but leave you feeling stronger and more confident on your next long run.
Let's go.
Tips on How to Improve Your Long Run: Strength Exercises
Circuit:
2-3 sets each // medium & HEAVY weight
Bear Crawl Rows
8 reps ea side X HEAVY weight
1/2 Kneeling Halos
6 clock wise/6 counter clock wise X medium weight
High Knee Push Up (no you cannot skip this one)
5-10 ea side X body weight
Stronger Long Runs Start Here
Bear Crawl Rows
This exercise is the definition of work smarter, not harder.
THE SECRET: when you truly go heavy with these, you WILL feel your core kick in. Already, you're firing up your back muscles, specifically your scapular muscles, with this mid row, but putting it into a bear crawl position does something special.
By performing a row this way, you work your anti-rotation core strength- a type of core strength you need for every stride of your run. You also directly improve your upper body pull strength, but also push strength. Meaning, your upper body gets strong in two different ways which directly improves your running posture and form.
1/2 Kneeling Halos
I know, you're probably sick of seeing halos here. But are you doing them yet?
THE KEY: doing this exercise in a half kneeling position, where one knee is on the ground and the other is up, looks like running on your knees. By adding in the halo, it starts to replicate your arm swing, although exaggerated. Your shoulders will burn in the best way possible and your shoulder blades will get equally strong! But the amazing part of this exercise?
As the weight travels around your head, it creates what we call in PT-land as an external perturbation, meaning you might feel a little wobbly while your core fights to remained balance and upright. This exercise requires your core and glutes + hamstring to communicate, stay strong, steady, and stable as the weight travels "around the world".
High Knee Push Up (nope, still can't skip this these)
no runner wants to do push ups ever. I know this. But I haven't heard a good reason why not to yet ;)
WHAT RUNNER'S DON'T REALIZE: there are a million different ways to progress and regress your push up to make it more manageable. I've picked this specific one because it's easy to make easier/harder as you need it, while still working your upper body push (chest strength) and pull (back/shoulder blade strength). When both of these are strong, you don't fatigue as quickly on your long runs.
THINK ABOUT IT: your long runs obviously require a massive amount of lower body strength and aerobic endurance. But your upper body has to stay STILL and STABLE for how many miles?? That takes a different kind of strength, especially since your upper body and shoulders act as the foundation for your neck and head. If you can't look, scan the streets, and where you're going...things can end real bad real soon.
This exercise also places you in a position that looks like running. The leg out the side: the leg striding forward. The straight leg behind you: you're trailing leg. You'll actually also experience more body weight in one arm than the other in this position. This is by design since when you run, one arm swing forwards and has to control your forward momentum. Always work smarter, not harder.
WRAPPING UP
Will these be kind of hard? probably.
Are you going to be a little sore after these? Maybe.
But soreness isn't something to be scared of.
Nor is it a reason to NOT do strength training.
I know upper body strength work can be concerning and maybe even overwhelming for runners who've never done it before.
But these exercises were designed for YOU in mind!
Easy to do at home.
Fast.
Effective.
And 3 rounds should only take 15mins. (time yourself ;) )
I promise: upper body isn't just for "other athletes".
It's for you as a runner too who wants to run their best, isn't afraid of hard work and effort and can't wait to explore their own potential.
You got this, running fit fam.
If you've enjoyed this strength circuit, I want you to consider putting your name on the waitlist for RACE READY:
my 16 week strength program that's designed for runners who are looking to race (or run) their best with exercises designed for runners. You'll run as your strongest, most confident, most injury-resilient self yet.
And if you're not quite sure about all that and you need to test out some strength exercises made for runners, I have a LOTS of FREEBIES to chose from here.
As alway running fit fam...
Dare to Train Differently,
Marie Whitt, PT, DPT //@dr.whitt.fit
P.S. even if you're just the teensiest curious about RACE READY, put your name on that list ;) you won't regret it.