Upper body training

Training Advice/Discussion Cross Training

9 years ago 09/06/2014 3:14pm EDT

Hey y'all,

I've always done some upper body training while running, but many a time I find my arms (particularly my shoulders) feeling VERY sore mid-race. This doesn't happen too often but it did today and I need it to stop. I have a day each week where I do 100 push-ups and 100 chin-ups, two days of benching and one of curling. With two races each week, how would balance upper body into that schedule, and how much should I do? I am a very serious runner and wouldn't mind cutting back on it. Thanks so much!

9 years ago 09/06/2014 3:29pm EDT

re: TheFox

What area of your shoulders are sore? The front, sides, back?

You seem to do your chest (pushing exercises) 3 days a week and back (pulling) just once a week. Perhaps this lack of balance has caused tightness in some muscles and weaknesses in others. You also might be elevating and tensing your shoulders while you run.

I'd add some type of rowing to your routine and again make sure you do more back than chest.

9 years ago 09/06/2014 3:33pm EDT

re: Coach

It's the front, where the chest meets the shoulders, you're definitely right. What back exercises do you recommend? And can I continue the same amount of chest if I add more back?

9 years ago 09/06/2014 3:53pm EDT

re: TheFox

3 days a week of chest is fine. Add movements that involve squeezing your shoulder blades together. One arm dumbbell rows, band pull a parts, cable face pulls, inverted rows while holding onto a bar and pulling your chest to the bar are some. Believe it or not barbell bench pressing might be the culprit. Your shoulders might be rolling forward. Try a one arm dumbbell press instead and see if you feel the difference. Or use a lighter load and initiate the bench press with your shoulder blades retracted (squeezed).

9 years ago 09/06/2014 4:13pm EDT

re: TheFox

The real question is why are you not doing any lower body lifting? Why are you curling at all? Why are you doing three days of chest and only one day involves your back (pullups).

Your program is better suited for some jersey schoe looking to hit up the next snooki......

Better idea....

2x week.

Box jump or split box jump

Squat.

Dips (or overhead press/push press)

Pullups.

Warm up and ramp up to a max set of 4-6 reps.

Ex: squat. Bar x5 95x5 135x5 185x5

Stop doing so much chest. Lift to compliment your sport

Alan

9 years ago 09/06/2014 5:26pm EDT

re: runningart2004

I do lower body lifting occasionally. I've had arthritis in my knees since fifth grade so I can't do any squats with weight. I mostly just do band work and ankle weights. I'll try the workout, thanks a lot.

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