Upper Body Weight Training For Runners
As a personal trainer and someone who works with women dedicated to their fitness and wellness goals, I’ve come to deeply appreciate the power of strength training in every form. While runners often focus on leg day (for obvious reasons), there's an often-overlooked aspect that can dramatically improve performance, endurance, and posture: upper body weight training.
Yes, we think of running as a lower-body dominant sport. But strengthening your upper body muscles—from your shoulders and arms to your core and back—can be a game-changer in improving running technique, preventing injuries, and enhancing your total-body fitness. In this blog post, I'm sharing a detailed round-up of upper body weight training for runners, including why it's crucial, how to do it effectively, and exercises you can incorporate into your training routine right away.
Why Runners Should Train Upper Body: The Benefits of Upper Body Weight Training for Runners
Many runners overlook the value of upper body conditioning, but integrating upper body strength work into your routine can elevate your performance in noticeable ways. In this section, I’ll break down the reasons why it matters—and why you should absolutely make room for it in your weekly training.
Not only does this kind of strength training balance the body and help prevent injury, but it also supports better arm swing, posture, and stability—all essential to efficient and powerful running. Consider this your encouragement to elevate your routine and give your upper body the attention it deserves.
If you're looking for extra support and guidance, check out the benefits of 1 on 1 personal training. It could be the difference between plateauing and leveling up.
Should Runners Train Upper Body?
Absolutely—yes.
Here’s why: when you run, your arms are just as active as your legs. They help propel you forward, stabilize your core, and maintain balance, especially when fatigue sets in. Without upper body strength, your running technique suffers, your form collapses, and your performance dips.
Running isn’t just about strong legs. It’s about a strong body. And a well-trained upper body supports everything from breathing control to posture alignment and endurance.
By engaging in regular upper body workouts for runners, you’ll feel more powerful, run more efficiently, and recover faster.
Why Is Upper-Body Strength Important To Runners?
1. Improves Running Form and Technique
A strong upper body keeps your torso upright and stable, especially during long runs. Good posture translates into better running technique and reduced energy expenditure. With stronger upper body muscles, you're less likely to slouch or collapse forward, even as you fatigue.
2. Enhances Arm Swing for Better Propulsion
Your arm swing helps drive your stride. Strong shoulders and arms keep your elbows bent at 90 degrees and moving in a straight line—not crossing your body or wasting energy. This controlled motion contributes directly to your running rhythm and speed.
3. Boosts Overall Strength and Injury Prevention
Balancing your training with upper body exercises reduces the risk of overuse injuries by correcting muscle imbalances. It also strengthens connective tissues and stabilizes the upper spine and shoulders, which endure repetitive motion in long-distance running.
4. Supports Core Stability and Endurance
The upper body works with the core to maintain stability. Exercises that engage the shoulders, chest, and back help improve core strength, which supports proper alignment and breathing efficiency. Stronger arms and shoulders mean less fatigue over time.
How to Train Upper Body for Runners
Let’s dive into upper body exercises that are particularly beneficial for runners. These moves are designed to enhance strength, stability, and endurance without bulking you up. Form matters—so focus on quality reps over heavy weights, and always maintain a strong starting position and repeat with control.
1. Dumbbell Shoulder Press
Muscle groups: Deltoids, triceps
Start position: Standing tall, feet shoulder width apart, hold a dumbbell in each hand at shoulder height, elbows bent, palms facing forward.
Press both arms overhead until your arms are straight, then return slowly to start.
Why it’s great: Builds shoulder stability and overhead strength, key for maintaining posture.
2. Bent-Over Rows
Muscle groups: Upper back, lats, rhomboids
Start position: Hinge forward slightly with feet shoulder width apart, dumbbell in each hand, arms extended downward, palms facing in.
Row the weights up by bending your elbow, pulling toward your ribs, and slowly lower.
Why it’s great: Builds back and postural strength for upright running form.
3. Chest Press
Muscle groups: Chest, triceps, shoulders
Start position: Lie on your back (bench or floor), hold a dumbbell in each hand at chest level, elbows bent.
Push weights upward until arms are straight, then return.
Why it’s great: Supports stronger push-off action and overall arm control.
4. Lateral Raises
Muscle groups: Deltoids
Start position: Stand tall, dumbbell in each hand, arms at sides, palms facing inward.
Raise arms out to the side until they’re at shoulder height, then lower.
Why it’s great: Improves shoulder endurance and stabilizes your arm swing.
5. Plank Rows (Renegade Rows)
Muscle groups: Core, upper back, arms
Start position: High plank, hands gripping a dumbbell in each hand, wrists under shoulders.
Row one weight toward your ribs while balancing, bending your elbow, then return to plank.
Why it’s great: Combines core and upper body training, simulating total-body control under stress.
6. Bicep Curls to Shoulder Press
Muscle groups: Biceps, shoulders, triceps
Start position: Stand with dumbbell in each hand, arms at your sides, palms facing forward.
Curl weights up, then rotate and push overhead into a shoulder press.
Why it’s great: Mimics arm action in running and builds seamless upper-body coordination.
Tips for Upper Body Training Success
Focus on form: Keep a straight line from head to tailbone during standing or plank exercises.
Keep your elbows bent at 90 degrees in moves like curls, rows, and presses to protect joints.
Use light to moderate weights and higher reps (10–15) to build upper body strength without bulk.
Incorporate these exercises 2x per week for noticeable improvement in running technique and stamina.
Warm up properly and cool down with light mobility work.
Final Thoughts: Why Upper Body Training Matters for Runners
Adding upper body weight training for runners isn’t about building bulk—it’s about building balance, power, and performance. Whether you’re aiming to shave seconds off your pace, improve your posture, or just feel stronger on your runs, these workouts are a simple but transformative addition to your training plan.
If you want a more customized experience tailored to your goals, don’t forget to explore the benefits of 1 on 1 personal training. Working with a personal trainer ensures your routine is intentional, effective, and safe.
Train smart. Train strong. And don’t neglect the upper half—your next best run might depend on it.
