Run Faster & Increase Upper Body Strength
Sports like tennis, baseball and basketball require upper body strength and bursts of speed. Developing both speed and upper body strength can improve your performance in almost any sport and make you more fit, balanced and less prone to injury.
If you're a runner, you may focus on improving your speed and neglect to develop upper body strength. Here's how you can include speed and strength training for a balanced fitness routine.
Instructions
1. Strength train two or three times a week with at least 1 day of nonstrength training between strength training days. Run at least three times a week. Resting muscles for a day between workouts gives muscle tissue time to recover and build up. If you exercise the muscles of your upper body one day, do an easy run the next day and give your arms and core a break. Here's an example of a training schedule that alternates upper body strength training and running:
Monday--30 to 45 minutes of upper body strength training
Tuesday--1 hour easy run or walk/run
Wednesday--30 to 45 minutes of upper body strength training
Thursday--30-minute tempo run
Friday--30-minute interval run
Saturday--Rest completely, add another 30 to 45 minute upper body strength training session, or add an exercise that doesn't stress the legs
Sunday--45-minute or 4-mile run at moderate pace
2. During your strength-training sessions, focus on developing your core muscles--your abdominal and back muscles, including your shoulder muscles--as well as your arm muscles. All these muscles are recruited when you need speed. Your core drives your legs, and strong shoulder and arm muscles help you pump your arms efficiently when running fast.
There are many upper body and core strengthening exercise options. Executing the exercises correctly is important, so find consult with a fitness professional for complete instructions.
Some exercises that are simple to do at home or in the gym include:
One-Arm Row--for upper back, biceps and shoulders
Chest Press--for chest, shoulders and triceps (upper arms)
Shoulder Press--for shoulders, triceps and upper back
External and Internal Rotation--for rotator cuff and shoulders
Biceps Curl--for biceps (upper arms)
Triceps Kickback--for triceps
Abdominal Crunch or Sit-Up--for core abdominals
Back Extension--for the lower back
3. Develop core and upper body strength at home with dumbbells, a physio-ball and floor exercises like sit-ups and push-ups. Some yoga postures, such as the plank and the cobra, are also good for developing upper body strength. Take a strength training or yoga class at a fitness center.
Always warm up before strength training. Do 5 minutes of arm circles to warm up your upper body.
Using dumbbells at home, you can perform the one-arm row, chest press, shoulder press, external and internal rotation, biceps curl and triceps kickback. You can also do these exercises at a fitness center on weight machines. To start, do one set of 8 to 15 repetitions. The weight should be light enough to lift without struggling at least 8 times, but heavy enough to make your last lift challenging.
You can strengthen your core muscles at home with floor exercises or with a physio-ball. Do the abdominal crunch or sit-up lying on the floor, or lean your back on the physio-ball with feet flat on the floor and curl your upper body up and forward. Using the physio-ball has the advantage of forcing you to keep your muscles engaged to maintain your balance. Likewise, you can perform the back extension on the floor or with the physio-ball. If you use the physio-ball, lie on the ball on your stomach with your toes on the floor, place your hands behind your head and raise your chest up a few inches from the ball.
4. Once a week, do a speed run (running so fast you can't talk), alternating short bursts of speed with easier running or walking to cool down. You can go to a track, outside on the road or on a treadmill. Start by running slowly for 10 to 15 minutes to warm up, then sprint for a short distance, and then run slowly or walk for the same distance. Repeat the fast, slow, fast, slow intervals until you feel tired. How many sprints you do, and how long they are, depend on your fitness level. As an alternative, run up and down hills a number of times. Finish your speed session with a slow cool-down run of 10 to 15 minutes.
Make your second run of the week a long, slow run (you can talk easily while running). Your long runs don't help speed, but they will build endurance. Do long runs at an easy, steady pace over a longer distance. Build up your distances slowly.
5. Let your third run of the week be a tempo run (a sustained run that is slow enough that you can talk with some effort, but fast enough so you can't sing). Start by running slowly for 10 to 15 minutes, and then increase your pace until you feel you are running at a pace that has you breathing hard but not out of breath. How long you run at this pace depends on your fitness level. Finish with a 10- to 15-minute cool-down.
Tags: upper body, strength training, upper body strength, body strength, body strength