FORMA

Functional Orthopedic Rehabilitation Medicine Associates

230 E. 17th Street, Suite 202
Costa Mesa, CA 92627
Phone: 949 999-0777 – Fax: 949-999-0784
www.formadocs.com

UPPER BODY STRENGTH TRAINING FOR RUNNING

By: Dr. Carvalho (drcarvalho@formadocs.com)

Dr. Bakman (drbakman@formadocs.com)

Basic Principles:
Upper body strength provides stability to:

(1) Support for the upper “core” while (2)

performing ventilation (muscle action to facilitate
breathing) and optimize blood flow to and from
the lower body.

Upper body core provides functional mechanics to

allow the lower core (lower back muscles, lower
abdominals – transverse abdominis, and pelvic
floor) a stable base to perform with efficiency
through the best postural stance.

Poor upper body conditioning will lead to:

Decreased breathing capacity

Unstable core, hips, lower back, knees, ankles and feet

Increase wasted energy (energy leak) through compensatory mechanisms

to continue running with poor form.

Increase chance for injuries to the lower body, while increasing the risk to
worsen the problems to the upper body, primarily to the neck and upper
shoulders.

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Anatomy:

Neck: Upper Trapezius, Scalenes, Sternocleidomastoids

Shoulders: Serratus Anterior, Posterior deltoids,

Rotator Cuff, Pectoralis Minor

Upper Back: Middle Trapezius, Rhomboids, Latissimus

dorsi.

Chest: Pectoralis Major and Minor,

Upper Core: Diagphram, Oblique Externus, Oblique Internus, Rectus Abdominis

SERRATUS ANTERIOR

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Upper Body Performance for Running: Strength and Muscular Endurance

Building Performance:

1) Joint Range-of-Motion, Muscle/Tendon/Ligament Flexibility (front of

shoulder and Chest)
2) Learn to recruit (train to contract) the needed muscles.
3) Increase Strength and Stability (10-15 reps x 1-3 sets, 1-2 minutes rest in
between sets)
4) Increase Endurance needed to last 1-1/2 the time of the targeted race (20-
30 reps x 1-2 sets, 2-5 minutes in between sets)

No Pain during exercises is the goal. Watch for neck upper back and lower back
pain shoulder pain

Upper Body Mobility (Stretches):

1. Checking chest and shoulder Range of Motion:

Overhead Pole Stretch
2. Neck Stretches:
a. Scalene Stretch
b. Neck Rotation Stretch
3. Chest Stretch/Upper Back:
a. Chest Stretch/Upper Back on ball or foam-roller:
Extend upper back and stretch shoulders “T, Y & I”
b. Pectoralis Minor: lie on bench (sofa) or ball and extend shoulder
rotate scapula (shoulder blade) down (thumb pointing down).
c. Pectoralis Major:
Wall Stretch w/ arm lower and higher
Single arm push-up stretch
4. Rotator Cuff:
a. Internal (IR) and External Rotations (ER)
Towel or Pole Behind the Back: pull up (IR) and pull down (ER)
5. Wall and Pole Chest/Upper Back/Shoulder Stretch
6. Ball Chest/ Upper Back/Shoulder Stretch

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Upper Body Strengthening:

Scapula Stabilization Facing Down (Prone)

1. “T”: Single arm back lift (shoulder prone horizontal abduction)

2. “Y”: Single arm angled back lift (shoulder prone flexion/abduction at 30-45°)
3. “I”: Single arm to the head back lift (prone flexion)
4. Pull Over
Bench
Ball
5. Scapular Presses
6. Cable Pull Downs
Chin-ups

Connecting Upper body with Upper Core

1. Straight arm overhead oblique crunches

Ball or Matt
2. Modified plank
Serratus Anterior in combination with Planks or Push-up Positions
Connecting Upper Body with Lower Body:
Using for support Floor -> Wall -> Pole
1. Static: Single arm shoulder flexion “I”, bend from hip, Back Straight, raise
opposite thigh (Gluteus and Hamstrings).
2. Dynamic: Same with Elbow to Knee Motion while keeping trunk posture

All rights reserved. This material may not be duplicated without the written permission of FORMA.
All rights reserved. This material may not be duplicated without the written permission of FORMA.
All rights reserved. This material may not be duplicated without the written permission of FORMA.
All rights reserved. This material may not be duplicated without the written permission of FORMA.
All rights reserved. This material may not be duplicated without the written permission of FORMA.