Strong arm tactics
Strong arms are crucial: building strength in our upper bodies improves our arm swing, which in turn improves cadence, says exercise scientist Anne-Marie Lategan
Strong arms not only affect how fast your feet turnover, they also help with maintaining good form. The more upright and stable your running posture is, the more economically you run, increasing your endurance. Increased strength will also reduce your risk of injury. You don’t have to sweat it at the gym lifting heavy weights, though. Just 10 minutes of strength training two or three times a week will have a significant impact.
► Warm up
Although you may be focusing on training your arms, you still need to warm up your whole body. Swing your arms in small circles and slowly increase the circle size as well as change direction, including one arm forward, one arm backward at the same time. Perform 10 jumping jacks followed by running on the spot for three minutes. Alternatively do this exercise routine after a run.
► Sets and reps
Perform two sets of 15 to 20 repetitions. Aim to do the workout at least twice a week as part of your running programme.
► Cool down
Ensure that you use the stretching exercises to relax, improve your posture and cool down before you get on with your busy day.
GO PRO!
Not working hard enough? Then try tempo training. The technique will stay the same, but instead use three counts to perform the first part of the exercise. Then hold the end position for one second before using three counts to return to the starting position. You can also work harder by increasing the intensity (add more weight) or adding an additional set.
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Mar 2019
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