This isn’t rocket science, running requires only a good pair of shoes and putting one foot in front of the other! What you might not think about is your core strength or even less likely your arms and how they make you a more efficient runner. Just 10 to 20 minutes a few times weekly will help balance your upper body strength with those strong legs and glutes. What’s more, who doesn’t like great arms?

Today’s strength training? …Arms and shoulders! BE STRONG!

FRONT LATERAL RAISE (2 sets of 15 reps; beginners use 5 pound weights): for the front of your shoulders.

How to do: Stand in a comfortable position with feet shoulder width apart and a weight in each hand. Keep weights in front of your body and lift slowly until the weights are in level with your shoulders. Keep your arms straight and don’t swing while lifting weights up. To improve your balance and to assist with injury prevention for runners, perform each set on one leg.

SIDE LATERAL RAISE (2 sets of 15 reps; beginners use 5 pound weights): develops deltoids (top of shoulders)

How to do: Stand in a comfortable position with weights on your sides or slightly in front of your body. Raise your arms laterally while making sure there’s a slight bend at your elbow joint. Keep  lifting it up until your arms reach your shoulder height. Lift slowly. Start with lighter weights in the beginning. To improve your balance and to assist with injury prevention for runners, perform each set on one leg.

STANDING INCLINE CHEST PRESS:(2 sets of 15 reps; beginners use 5 pound weights)

How to do: Holding weights in each hand and standing in a comfortable position, place hands above shoulders, one foot behind the other, and lunge slightly forward. Back should be straight and core engaged. Take a deep breath, then exhale and press both hands upward at a diagonal until both arms fully extend. Inhale and slowly return to starting position. Repeat for desired number of reps.

UPRIGHT ROW:(2 sets of 15 reps; beginners use 5 pound weights)

How to do: Stand comfortably with feet shoulder width apart. Hold weights in each hand, parallel to the ground, and lift each weight up with your elbows pointed high to the ceiling.  Lower and repeat.

DELTOID BACK SQUEZE (2 sets of 15 reps; beginners use 5 pound weights)

How to do: Stand comfortably with feet shoulder width apart. Hold weights in each hand, parallel to the ground, and extend your arms behind you, palms facing up, and squeeze your arms together, so the weights almost touch to the middle of your back. Move back to starting position and repeat.