As a runner, it’s essential to not only focus on building endurance and stamina but also on strengthening the upper body. A strong upper body not only helps improve running form and efficiency but also prevents injuries. However, finding the time to fit in a proper upper body workout can be challenging for many runners who already have hectic training schedules. That’s where a quick and efficient 20-minute upper body workout comes in handy.
In just 20 minutes, you can target the major muscle groups in your upper body and get a great strength training session in. Here is a simple and effective 20-minute upper body workout for runners that you can do at home or at the gym:
1. Warm-up (3 minutes):
Start with a quick warm-up to get your muscles ready for the workout. You can do a few minutes of light cardio such as jogging in place or jumping jacks, followed by some dynamic stretches for your arms, shoulders, and chest.
2. Push-ups (3 minutes):
Push-ups are an excellent exercise for targeting the chest, shoulders, and triceps. Aim to do as many push-ups as you can in 3 minutes. If traditional push-ups are too challenging, you can modify by dropping down to your knees.
3. Dumbbell Rows (3 minutes):
Dumbbell rows target the muscles in your upper back and biceps. Hold a dumbbell in each hand, hinge at the hips, and bring the weights up towards your ribcage. Alternate arms and aim for as many reps as possible in 3 minutes.
4. Overhead Press (3 minutes):
The overhead press targets the shoulders and triceps. Hold a pair of dumbbells at shoulder height, palms facing forward, and press the weights overhead. Lower back down with control and repeat for 3 minutes.
5. Plank (3 minutes):
Finish off the workout with a plank to engage your core and stabilizing muscles. Hold a plank position on your hands or forearms for 3 minutes, making sure to keep your body in a straight line from head to heels.
6. Cool-down (2 minutes):
Finish with a few minutes of stretching to help prevent muscle soreness and improve flexibility. Focus on stretching the chest, shoulders, arms, and back.
This 20-minute upper body workout is a quick and efficient way for runners to strengthen the muscles in their upper body. Aim to do this workout 2-3 times a week in addition to your running routine for optimal results. Remember to listen to your body and adjust the exercises as needed to fit your fitness level. Strengthening your upper body will not only improve your running performance but also help prevent injuries in the long run.