Why Upper Body Strength Matters for Runners
Most runners think strength training is all about the legs. But your upper body posture plays a huge role in how efficiently you run — especially as fatigue sets in during long miles.
When your shoulders collapse forward, your breathing is restricted, your form suffers, and you absorb repetitive impact forces less effectively. But when you can stay tall and open, you maintain better running economy and reduce the strain on your lower body.
The problem? Modern life doesn’t set us up well. Hours spent sitting, typing, and scrolling all keep us in a closed position. That’s why runners often struggle to “run tall.”
The solution: strength training for posture.
Superset for Runners: Open Your Shoulders & Run Tall
This week’s superset is designed to open up your chest and shoulders while reinforcing core engagement. It’s low-strain, easy to add into any program, and makes a huge difference for runners who want to improve posture and reduce fatigue. If you choose to do one upper-body superset from me, let it be this one. Check it out below:
The Superset:
- Side-Lying Press
- Builds shoulder stability and opens the chest.
- Supine Lat Extension
- Trains overhead mobility while engaging the core to reinforce a neutral posture.
Coaching Tips
- Back Flat: When performing the supine lat extension, keep your back pressed to the ground. This ensures your core stays engaged.
- Range of Motion: If you struggle to keep your back flat, reduce the range overhead until your strength improves.
- Reset Habit: After a long day at the desk, use this as a reset before your run or strength session.
Why Runners Should Add This Superset
- Improves Running Posture — Stay tall and open even as fatigue builds.
- Better Breathing Mechanics — Open shoulders = more space for efficient breathing.
- Builds Core Awareness — Teaches your body to stabilize through the trunk, not collapse forward.
- Simple & Accessible — Low load, low strain, easy to add into any training plan.
Ready to Strengthen Your Running?
Every Wild Dog Athletics training program includes strength work, because smart runners know it’s the foundation for performance and injury prevention.
🐕 Learn more about our Strength Training for Runners
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Coach Abby Heffern is an 11x ultramarathoner, strength coach, and remote running coach who helps athletes train smarter, stay injury-free, and run with purpose. Through online running coaching programs, she works with runners of all levels — from first 5Ks to 100-mile ultras — blending strength, endurance, and mindset to create personalized plans that actually fit real life. If you’re ready to train with structure and support, connect with Abby today ».
