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Digital Subscriptions > Women’s Running > June 2019 - CRUSH 50K THE EASY WAY > Bold shoulders

Bold shoulders

Strong shoulders will not only aid your running technique but help improve your everyday posture too, says Anne-Marie Lategan. Here’s how to get stronger

As a runner you might not think about training your shoulders, but strong shoulders will improve your posture. It can also improve your arm swing and help you drive up that steep hill.

Warm up

Warm up your body by increasing the blood circulation. Run on the spot for one minute. Squat down and touch the floor 10 times. Rotate your arms forwards and backwards. Start with small circles and increase the size. Repeat these two exercises twice before starting your workout.

Sets and reps

Perform three sets of 10 to 15 repetitions. Aim to do at least three of the exercises once per week as part of your training programme. Change your exercises every four to six weeks to prevent your muscles from getting too used to it.

Cool down

Exercise 9 is a shoulder stretch. Perform it during the day after sitting for long periods of time as well as part of your cool down. Hold the stretch for 30 seconds and repeat it three times.


It’s important to train slightly outside of your comfort zone. So if you find the exercises too easy you should increase your resistance or up your weights. To increase the intensity of your resistance band you can either use a stronger one or fold your resistance band in half. Another option is to increase the amount of repetitions and sets, which will also make your workout harder and more effective.

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About Women’s Running

The weather is glorious, which means it’s time to push our training to another level. This issue, we take on the ultra: and it turns out us mere mortals can take this on! If you can already run 5K (just 5K!) we’ve uncovered a training plan that will take you up to 50K in 30 weeks. We also speak to our inspirational cover star Kerry, on making the journey from non-runner to running coach, and all with a smile on her face. And we’ve got a bumper review section this month, from bras for big boobs to the latest running shoes from all the top brands. Our big issue this month is equality: the more we run, the more we discover inequality in running – different distances and prize money for women (and by ‘different’ we don’t mean better…), and certainly different treatment. Pick up our June issue to discover what’s going on behind the scenes, and how we can work together to bridge the gender running gap.