California Crusher Upper Body Workout
This week, I’ve had the great fortune to spend some time in California. As I continue to recover from last weekend’s ZOOMA Florida Half Marathon, I’ve taken some time to do easy recovery runs and begin to focus on upper body strength workouts again. An often overlooked part of becoming a better runner is strengthening our upper body. A strong upper body will help us achieve the right running gait and keep our form strong even in the later parts of races when we begin to get tired.
In honor of my favorite state, here is an upper body workout I did yesterday to get the blood pumping and to help strengthen your upper body.
When deciding what weights to use, choose something that provides enough of a challenge but is not too heavy that your form will suffer during the last few reps. For biceps, shoulder presses and chest, I use 15 pound dumbells. For triceps, I use 20 to 25 pounds. If you need to see what any of the exercises look like, check out the ACE fitness exercise library.
Disclaimer: Although I am currently working on my marathon coaching certification through the North American Academy of Fitness Professionals, I am not yet certified nor am I a certified personal trainer or medical expert. Consult your doctor before beginning any fitness program, and make sure you are ready for any kind of strength training workout.
What is your favorite upper body workout? If you’ve ever been to California, where is your favorite place to run?
Comments
Oh, how I wish I was there right now! I hope you are having a great time and soaking up all that sun. I’ve only been to LA, and I wasn’t a runner then. I guess it’s time to go back!
BTW, good workout! It sounds a lot like what I would do if I was in the gym by myself or with a client.
Darn – I should’ve read this three hours ago! I did an upper-body workout and I think I would’ve liked this one better. 🙂
Glad you and hubby are having a WONDERFUL time! Miss ya girlie!
My brother is currently in California and I’m super jealous! Although its not exactly -28 in Vancouver (it is at my Parents) I still wish for the warmth! I will have to bookmark this workout for sometime in the near future!
I can’t believe this is the first time I’m reading about using the ACE library to look up exercises/the proper form. I usually just Google it and hope for the best 🙁 Thanks for sharing this resource! Now I just need to gather the courage (and strength) to do this workout!
This looks killer! I’ll try it next week because I’m wiped out from five miles and barre class. I can’t even move to make dinner:P
Oh jeez, this looks so intense! I might try a modified version to get myself started. Lifting is just a constant struggle for me. I’d love to see a post for how a long-time runner might overcome fears of weights!
Great workout!! I like doing planks and push-ups!!
I’m looking forward to running Big Sur marathon this year!!
Ahhh! I am SO jealous you get to run Big Sur! Having spent the week out here this week, it is now firmly on my race bucket list! Maybe 2016? 🙂
Love running along the CA coast. Such a beautiful location. Hope you are enjoying the rest of your trip. I think push-ups are really great for upper body strength overall. Uses so many muscles. Same with pull ups!
Kristen, I agree. Pull-ups and push-ups are the absolute best. I wish I were better at pull-ups. I’d love to be able to do 3 unassisted in a row, alas, I currently have to do pull-ups assisted … maybe if I did them more I would get better at them. Ha!
Great workout! I love strength workouts like these that are quick. I find it hard to incorporate strength training in my endurance training programs (like the HIM I am doing now) as I am already doing so much training, but I promised myself to continue it at least until I hit the peak training phase of my program. Your workout is easy to do at home and quick, but still incorporates all upper body muscles. My favorite upper body move is pushups. Decline pushups are great because they also work the heck out of your core. Thanks for another great post!
Angie,
I totally hear you on the challenges of strength training while training for a half Ironman. I was able to strength train 2 days per week during my half Ironman training for the first 3 months but then had to mostly stop the last 2 because I was struggling to find extra time. Try to shoot for one day per week and see how that goes. It is certainly better than nothing. Can’t wait to hear how your training and race go!