472: Upper Body Training for Runners — Why, How Often, and What to Do

When most runners think about strength training, they immediately picture squats, lunges, and deadlifts. After all, running is a leg sport... right?Not exactly.In this episode, Kevin and I are breaking down one of the biggest misconceptions in running: that your upper body doesn't matter. I'm sharing why building strength in your shoulders, back, chest, and core can actually help you run more efficiently, maintain better posture, breathe easier, and reduce unnecessary stress on your lower back. If you've skipped upper body training because you thought it wasn't important or worried it would make you bulky, I think this conversation might change your mind.We also talk about how often runners should train their upper body, how much weight you actually need to use, and why chasing endless high-rep workouts isn't the answer. I'll finish by walking you through my favorite upper body exercises for runners and explain exactly why each one deserves a place in your training. My goal isn't to help you become a bodybuilder. It's to help you become a stronger, healthier, more resilient runner.00:48 Pushup Myth Busted02:10 Strength vs Mass Debate04:57 Running Economy Basics07:17 Arm Swing Mechanics13:02 Posture and Breathing18:06 Spine Rotation Stress24:11 Breathing Mobility Fixes28:11 How Often to Lift29:47 Sets Reps and Load36:20 Bone Density Benefits39:47 Push Pull Framework40:59 Exercise 1 Dumbbell Row42:38 Row Form Cues43:27 Pushup Alternatives47:01 Face Pull Posture Fix49:34 Pulldown vs Pullup52:14 Overhead Press Setup56:18 Triceps Work Options01:00:32 Pallof Press Anti Twist01:03:16 Band Pull Aparts01:04:39 Dead Bug Coordination01:07:20 Farmers Carry Posture01:09:17 Build Your Routine01:11:16 Rotator Cuff BonusGain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secretJoin the Team! -->  https://www.realliferunners.com/team Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.