Better Running Through

Strength Training - Part Three

 

By Wayne L. Westcott, Ph.D.

 

Upper Body Muscles

The typical exercises for the upper body are bench presses for the chest muscles, bent rows for the mid-upper back muscles, and overhead presses for the shoulder muscles. These are acceptable exercises, but are much safer when performed with dumbbells rather than barbells. For example, because there is no back support in a barbell bent row, the stress to the low-back area is 10 times the weight of the barbell. By using one dumbbell, and placing your other hand on a bench for back support, this exercise can be performed more safely and effectively.

If you have access to machines, we recommend chest crosses for the chest muscles, pullovers for the mid and upper back muscles, and lateral raises for the shoulder muscles. These machines require rotary movements that better isolate the target muscle groups. If you prefer linear movements that involve more muscle groups, well-designed chest press, seated row, and shoulder press machines provide combined training for the upper body and arm muscles.

Arm Muscles

The basic exercise for the biceps muscles is the arm curl, performed with barbells, dumbbells, or machines. Training the triceps involves some form of arm extension, either with free-weights or machines.

A good means for working the biceps and upper back muscles together is chin-ups with bodyweight or on a weight-assisted chin/dip machine. A good means for working the triceps and chest muscles together is bar dips with bodyweight or on a weight-assisted chin/dip machine.

Midsection Muscles

Machines provide the best means for safely and progressively conditioning the muscles of the midsection. In our opinion, the abdominal machine and low-back machine are key exercises for developing a strong and injury resistant midsection. We also recommend the rotary torso machine for strengthening the oblique muscles surrounding the midsection.

If appropriate machines are not available, the basic trunk curl may be the best alternative for abdominal conditioning. The recommended counterpart for the low-back muscles is a front-lying (face down) back extension. Although both of these exercises are performed with bodyweight resistance they are reasonably effective for strengthening the midsection muscles.

Neck Muscles

The neck muscles maintain head position throughout each run. As the head weighs up to 15 pounds, this is an important function. In fact, the first place where many runners fatigue and tighten up is the neck/shoulder area. We therefore recommend the 4-way neck machine to strengthen these muscles. If you do not have access to this machine, perhaps the best approach is manual resistance. That is, place your hands in front of your forehead to resist slow neck flexion movements, and place your hands behind your head to resist slow neck extension movements.

Table 1 presents the recommended strength training exercises for an overall conditioning program that should be beneficial for runners.

Table 1. Recommended Strength Training Program: Basic Exercises

Once you have mastered the basic exercise program, you may want to add some of the exercises presented in Table 2.

Table 2. Recommended Strength Training Program: Additional Exercises

 

Summary

The main objectives of a strength training program for runners is to decrease injury risk and increase performance potential. For best results the program should be high in exercise intensity and low in training time. One good set of 12-16 repetitions for each major muscle group is recommended for a safe, effective and efficient exercise experience. One or two training sessions per week are sufficient, although three weekly workouts produces greater strength gains. Each workout should take no more than 20-30 minutes depending upon the number of exercises performed. The key to productive strength training is proper exercise technique, which includes full movement range and controlled movement speeds. When you make every repetition count, a basic and brief training program should increase your strength significantly (40-60 percent) over a two month training period. 

Wayne L. Westcott, Ph.D., is fitness director at the South Shore YMCA in Quincy, Massachusetts, and strength training consultant for IDEA, the American Council on Exercise, the International Fitness Institute, and the YMCA of the USA. Dr. Westcott is the author of the college textbook Strength Fitness, and the professional textbook Be Strong.

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