This is the second blog post in a series about how each major muscle group in your body plays a role in your running. Runners definitely don’t want a bulky upper body to weigh them down, but our upper body plays a significant role in our running form and our efficiency. If you don’t pay attention to muscle groups other than the legs, you set the stage for injuries both up and down the kinetic chain. Our muscles don’t work in isolation.
Weak shoulders tend to become rounded and collapse inward as you get tired toward the end of a race. Collapsing in this way impedes your diaphragm’s ability to expand and bring in sufficient air to continue to fuel your muscles. You need to have enough flexibility and strength in your shoulders to maintain proper form and allow your diaphragm to function. Your shoulders assist in maintaining a smooth and efficient arm swing (covered in the last post). Shoulders also help you maintain proper form, which impacts your efficiency. Efficiency means your body is burning the least amount of energy in can to maintain the movement and speed you need to perform well.
Running is more complex than people think. It’s not just a forward motion. There is rotation involved as well and over rotation wastes energy and throws off your running form increasing the risk of injury in another part of the body. Strong shoulders prevent over rotation. Your shoulders should be held back opening up your chest and not compressing your diaphragm You should be upright and not hunched over. I often tell runners to imagine there is a string from the center of your sternum reaching up to the moon or sun. This will get you in the proper from.
Using high repetitions and low weight will help prevent building bulky shoulders. If theses are too easy for you, increase repetitions and keep the weight as low as you can. If these are too hard, lower the weight and then the repetitions as needed. By the end of the third set you should feel a burn in your shoulders and it should be difficult to perform the last repetitions.
Exercises that will help you strengthen your shoulders include: push-ups perform three sets of 10-12; Renegade rows three sets of 10-12 repetitions; shoulder press three sets, 10-12 reps
How to perform renegade rows: place light weight dumbbells on the floor shoulder width apart. Get into the starting push-up position with one hand gripping a dumbbell. Pull your arm up through your elbow, pointing your elbow up toward the ceiling.
How to perform shoulder press: Take two light weight dumbbells and hold them at shoulder height press them over your head until your arm is fully extended. Lower them slowly.