By Carolina Hurant
Who doesn’t love the feel of those crisp fall mornings on their long runs? Most of us start increasing mileage this time of year to prepare for fall races, which can lead to overuse injuries. Rest and recovery are important when aches and pains flare up, but focusing on your upper body in your cross-training sessions can improve your running long-term and also give you something else to focus on when you can’t run.
Female athletes can benefit the most from an upper body strength routine, mainly because few of us really ever focus on our arms, shoulders, back or chest in training. There are many benefits to getting stronger, including better endurance in running. It doesn’t have to be a complex program. Focusing on one movement, such as the pull-up, can really impact your upper body strength.
If you are unable to do pull-ups, here is a program to help you get started. It incorporates pull-up work as well as accessory training exercises to strengthen the muscles needed for a pull-up. If you’ve never been able to do a pull-up before, don’t be discouraged; it can take up to 6 months of consistent effort and training to achieve a full, un-assisted pull-up,.
Banded pull-ups allow you to perform the pull-up movement and work the full range of motion with assistance.
How To: Banded Pull-up
Loop a thick band around the top of a straight bar in the gym. Place your foot in the loop hanging down from the bar crossing your other foot over top of the loop. Grab the bar on either side of the band a little wider than shoulder width apart; be sure to wrap your thumbs around the bar. Let your arms extend completely, without a bend in your elbow. Keeping your tail-bone tucked in and your core tight, pull your whole body up until your chin is over the bar. Slowly lower back down to your starting position, with arms fully extended. You can find bands of varying resistance. Choose one that allows you to do 1-3 reps at a time. Perform 3 sets of 1-3 reps.
Inverted rows are another great exercise to help you start pulling your own body weight.
How To: Inverted row
Find a barbell racked across a squat rack or smith machine in the gym. Position yourself under the barbell with hands a little wider than shoulder width and arms fully extended. With your legs completely straight, on the heels of your feet, pull your chest to the barbell until it touches the barbell. Perform 3 sets of 5-10 reps.
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Carolina Camaro Hurant is a runner/crossfitter/yogi. She is the owner of Inspire Fitness, a small group and private training outdoor fitness studio that offers classes, one on one training and nutrition coaching. Carolina graduated from the George Washington University with a degree in Exercise Science and Nutrition. She has been personal training for over 10 years. Carolina loves being outdoors with her family.
