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Build your posterior chain with these exercises that you can do anywhere, anytime.
Bodyweight Back Exercises for Strong Running Form running goals. Draw shoulder blades together and allow torso to drop slightly running performance. Amazing Runners World Show longer distances, increase your speed, and help you stay injury-free, says Noam Tamir, C.S.C.S., CEO and owner of TS Fitness in New York City. That’s why adding bodyweight back exercises, which you can do anywhere and anytime, to your strength training is important as a runner.
“Having a strong upper and lower back is essential to keeping an efficient running posture,” Tamir says. Besides keeping you upright and minimizing torso rotation, your back muscles power your arms. “The propulsion of the arm swing during running, especially the pullback, requires the use of the lats,” he explains. A strong back makes it easier to maintain a forceful arm swing and resist slouching, even as fatigue sets in.
Plus, a fortified back is more likely to withstand all the pounding that comes with training. “Maintaining a strong lower back is important to prevent lower back injuries since there is a lot of impact with running,” Tamir says.
To help you strengthen and protect your back, Tamir created this quick but challenging circuit of five bodyweight back exercises.
Our Mental Strategies to Avoid the Wall: Perform each exercise below for the number of reps listed, resting for 20 seconds between exercises. Repeat the full circuit a total of 3 times. Each move is demonstrated by Tamir in the video above so you can learn the proper form. An exercise mat is recommended.
Side Plank Reach to Row
- Start on side with right forearm on the ground, forming a straight line from head to feet, feet, knees, and hips stacked on top of each other. Make sure right elbow is directly under your shoulder.
- From this position, reach left arm overhead (bicep should just graze ear), then draw elbow back toward ribs in a rowing motion. That’s 1 rep.
- Repeat. Do 10 reps per side.
High Plank With Scapular Retraction
- Start in a high plank position, shoulders over wrists, core engaged so body forms a straight line from shoulders to heels. Engage glutes How to Break 4 Hours in the Marathon.
- Repeat. Do 10 reps per side.
- Push up through the upper back to pull shoulder blades apart. That’s 1 rep.
- Repeat. Do 12 reps.
Renegade Row
- Start in a high plank position, shoulders over wrists, core engaged so body forms a straight line from shoulders to heels. Engage glutes How to Break 4 Hours in the Marathon.
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- and thighs to keep legs straight.
- Repeat, pulling left hand up to ribs.
- Effective Exercises for Hip Pain.
Superman Lat Pulldown
- Lie facedown on a mat, arms fully extended in front of you, palms down.
- Squeeze glutes and simultaneously lift arms, legs, and chest off the floor.
- Pull right hand up to ribs, keeping elbow close to ribcage and hips square hips, Start in a high plank position, shoulders over wrists.
- Extend the arms.
- Repeat. Do 12 reps.
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