Day 18: Build Yourself Up

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Pump your arms and your legs will follow.

It’s a refrain we should all say to ourselves during the last stretch of a long run or race, with our legs losing the will to live, let alone run.

It’s called opposition, which keeps us from falling over to one side. (Thanks, arms!) When running, our arms act as a counterbalance against our legs. When you’re running along and speed up your arm swings, your legs will naturally pick up the pace so that you don’t fall over.

While having less-than-strong arms probably won’t land us on the pavement, strengthening our arm muscles is vital to keeping upright, in proper form, and running efficiently. Plus, when we hit it hard during the home stretch, our arms have to kick into overdrive. If they are worn out and fatigued by the time we get to the last mile in a race, they may very well be why we don’t hit a new PR.

Bulging biceps will only get us so far on the race course. When running, our triceps and deltoids are doing most of the work. A lot of the forward swing, which you would think is thanks to your biceps, is actually momentum. (Of course, it’s still important not to ignore our biceps, because they look good and we don’t want any muscular imbalances.)

Don’t forget your back! Strengthening our lats as well as the muscles around our shoulder blades can us help keep our back straight, transfer power to our arms, and stabilize our shoulders.

Day 18 exercises: Perform today’s exercises slow and steady and feel the burn in your arms!

  • 40 Push Ups (slow)
  • 50 Tricep Dips (slow)
  • 30 Bicep Curls (slow)
  • Wall Sit (:60)
Bonus: Back & Chest Strength Workout – Add these 6 moves for a killer chest and back burn!

Don’t forget…it’s Thirsty Thursday! Drink up Crew! 🙂

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