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Many inefficient runners often wonder, 'Why can't I improve my running efficiency?'.

This may be because you are neglecting the strength of your upper limbs.

On the surface, running, as a sport that involves alternating leg movements, seems to emphasize lower limb strength, leading many people to focus solely on lower limb training.

However, enhancing upper limb strength is essential.The upper limbs play a role inbalance, assistance, and coordinationduring running, therebyimproving running efficiency..

When you step forward with your right foot while running, your torso rotates to the left. If your left hand doesn't swing forward, your waist might rotate to the right, causing your body to twist while running.

Such a running posture is likely due toinsufficient upper limb strength,requiring the waist to compensate for balancing the rotational inertia of the body. Over time, this can lead to back pain.

Therefore, coordinating the upper limbs to balance the torque of the lower limbs can help maintain a coordinated running posture. The faster you run, the greater the rotational torque of the torso,requiring stronger upper limb strength to balance the torso and lower limbs..

Research has found that properly swinging the arms while running can improve a runner's performance by nearly12%..

Additionally, the longer the running distance, the longer the arms need to swing and maintain a bent elbow position. If upper limb strength is weak, the arms and shoulders may feel sore and uncomfortable in the middle and later stages of running, increasing the sense of fatigue.

Therefore, runners should also focus on upper limb strength training during their daily fitness routines!

Properly incorporating upper limb strength training can help improve running efficiency, andpush-up training and scapular retraction exercisesare two effective exercises for enhancing upper limb strength.

Today, we will introduce these two upper limb training exercises in detail! Let's practice together!

Tip:Women, beginner runners, and those with weaker strength can start with knee push-ups. Once a certain level of upper limb strength is achieved, they can progress to regular push-ups.

1. In a push-up position, place your hands and knees on the ground, with hands slightly wider than shoulder-width apart, arms straight, and body forming a straight line from head to ankles.

2. Bend your elbows, lowering your body until your chest almost touches the ground, with an angle of about 45° between your upper arms and torso.

3. Quickly push your body back up to the starting position and repeat for the prescribed number of reps.

1. In a push-up position, place your hands and feet on the ground, with hands slightly wider than shoulder-width apart, arms straight, and body forming a straight line from head to ankles.

2. Bend your elbows, lowering your body until your chest almost touches the ground, with an angle of about 45° between your upper arms and torso.

3. Quickly push your body back up to the starting position and repeat for the prescribed number of reps.

1. Stand with feet shoulder-width apart. Keep your body in a straight line and bend your arms to a 90-degree angle.

2. Retract your shoulder blades inward and downward, pulling your arms back.

1. In a prone position, extend your arms straight overhead at a 135-degree angle to your torso, forming a 'Y' shape with thumbs pointing up.

2. Retract your shoulder blades inward and downward, lifting your arms.

1. Stand with chest out and back straight, lean forward, bend your elbows, and extend your arms outward at a 90-degree angle to your torso, forming a 'T' shape with thumbs pointing up.

2. Retract your shoulder blades inward and downward, lifting your arms.

1. Stand with chest out and back straight, lean forward, bend your elbows, and extend your arms outward at a 90-degree angle to your torso, forming a 'W' shape with thumbs pointing up.

2. Retract your shoulder blades inward and downward, lifting your arms.

Tip:For more training exercises, refer to '2020 Runner's Diary'~ This book also contains 366 running tips, one for each day, to help you improve a little every day~

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