A Strong Upper Body For Running
Tips to Improve Your Running
When most runners think about training, their minds immediately go to legs and endurance. But did you know that upper body strength can play a huge role in your running performance? From improving posture to enhancing efficiency, a strong upper body helps you run faster, longer, and with less fatigue.
At YourMove Physical Therapy in Atlanta, we help runners of all levels build total-body strength so they can reach their goals safely and effectively.
Why Upper Body Strength Matters for Running
Improved Running Form
A strong core, shoulders, and arms help you maintain proper posture, even during long runs. This reduces energy leaks and prevents slouching, which can slow you down and lead to injury.Better Arm Drive
Your arms help propel your legs and maintain rhythm. Strong shoulders and back muscles enhance arm swing, which can improve stride efficiency.Injury Prevention
A stable upper body supports the spine and pelvis, reducing stress on knees, hips, and lower back. This is especially important for Atlanta runners training on hilly routes or for races like the Peachtree Road Race.Enhanced Endurance
Upper body strength helps you maintain energy longer. Strong muscles in the back, chest, and arms reduce fatigue, letting you push harder in the final miles.
Top Upper Body Exercises for Runners
Here are some key exercises that Atlanta runners can incorporate 2–3 times per week:
Push-Ups & Variations – Strengthen chest, shoulders, and triceps.
Planks & Side Planks – Build core stability to support posture.
Rows (Dumbbell or Resistance Band) – Strengthen back muscles for better arm drive.
Shoulder Presses – Support shoulder endurance for long runs.
Russian Twists or Cable Woodchops – Improve rotational core strength.
Remember: quality over quantity. Proper form and controlled movement reduce injury risk and maximize benefits.
Local Tips for Atlanta Runners
Incorporate exercises at home or at your local gym.
Combine strength work with your weekly runs; even 20–30 minutes, 2–3 times a week, can make a big difference.
If you’re dealing with aches, tight muscles, or recurring injuries, Atlanta physical therapists can help design a strength and mobility program tailored to your running goals.
Final Thoughts
A stronger upper body isn’t just for lifters, it’s a secret weapon for runners. By improving posture, arm drive, and stability, you can run more efficiently, reduce injuries, and finish stronger.
If you’re an Atlanta runner looking to take your performance to the next level, book a session with YourMove Physical Therapy! We’ll help you build a strong, balanced body that keeps you running your best!
