Upper Body Strengthening

For running, strengthening the upper body is just as important as working the lower body. Your arms are what propels you forward and helps maintain speed throughout the workout. When you run, your arms counterbalance the motion of your legs, which results in saved energy. Having a strong upper body will also keep you in proper running form when fatigue sets in. 

These are a few exercises you can incorporate into your workout to improve upper body strength:

1) Cable Lat Pulldown - works latissimus dorsi, rhomboids, and biceps 
Sit at the cable machine and grab the bar, palms facing forward with a narrow grip. Pull the bar down so it touches your upper chest. Concentrate on the squeezing your shoulder blades as you pull down. Slowly extend your arms to lift the bar up. Complete 3 sets of 12 to 15 reps. 

2) Dumbbell Chest Press - works pectoralis major and triceps
Lie on the bench with a dumbbell in each hand and your feet flat on the floor. Push the dumbbells up so that your arms are directly over your shoulders and your palms are up. Pull your abs in and tilt your chin toward your chest. Lower the dumbbells down and a little to the side until your elbows are slightly below your shoulders. Complete 3 sets of 12 to 15 reps.  

3) Standing Shoulder (Dumbbell) Press - deltoids 
Hold dumbbells in each hand and arms at 90 degrees, elbows below the wrists. Press the dumbbells upward until arms are fully extended. Lower back to the sides of the shoulders. Complete 3 sets of 12 to 15 reps.