Hi, at the end of tough 800,1600,3200 races my arms are the most intensely hurting/lactic acid built....What regimen over the summer should I do to improve my whole upper body strength without putting on weight.
Body weight exercises.
Start right now. When your finished reading this go bust out 25 press ups. You don't have to go and start doing killer arm workouts just be consistent with it. If you do 100 press ups throughout the day, say 50 in the morning and 50 in the evening, you'll see massive improvements within a few weeks and its so simple that it won't negatively affect your running training. Consistency is the key though.