Watch Now: A Full-Body Workout for Runners That Hits Your Core, Arms, and Shoulders

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Strength training is important for runners, but it’s not just about your lower body: Upper-body strength is vital too. With that in mind, a full-body workout for runners can be a great addition to your routine.

In this workout video, which is the next installment of Sweat With SELF’s Fitness for Runners series, you’ll tackle a strength training routine that works your entire body. It specifically targets your upper body and your core, which will help you run more efficiently and more comfortably. After a solid warm-up, Rhandi Orme, a certified run coach and personal trainer, and trainer Quan Bailey will lead you through a routine that’s centered on two separate circuits of three exercises each.

Your upper-body circuit includes the overhead press, push-up, and reverse fly. Orme and Bailey demonstrate the circuit using just their bodyweight, but if you have dumbbells available, you may want to use them for the overhead press and reverse fly. This circuit helps build strength in the front of your body (especially your shoulders and your chest) thanks to the overhead press and the push-up, and the back of your body (especially your rear deltoids at the back of your shoulders) with the reverse fly. Training these upper-body muscles is important because it helps you develop the power you need for arm drive when sprinting, say, during the last few minutes of a race. Plus, by specifically hitting your rear delts, you’re building strength in the back of your body, which will help prevent your shoulders from rounding forward when you get tired while running.

The last circuit of your routine is core-centric, which is also important since your abdominal area plays a huge role in stability and transition of power when you’re running. The plank up-down, V-up, and suitcase crunch work your rectus abdominis (the muscles along the front of your abdomen) and your deeper, stabilizing transverse abdominis muscles. You’ll end your routine with a bonus cardio challenge: a push-up to burpee, which will get your heart pumping.

So grab a mat and get started with this full-body workout for runners! You’ll be done in under 20 minutes.

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