6 Strength Moves Every Runner Needs

Photo by: Greg Presto

Band Torso Rotation

The goal: Keep your upper back loose (and sculpt your core).

Arm swinging requires movement and a level of rotation in your upper spine, says Ali Gelani, owner of Perfect Fit Personal Training in Washington, D.C. "Your body rotates like a pivot." To ward off fatigue, "we need to make sure the thoracic (upper) spine is nice and loose."

To get yours moving, Gelani suggests fast-paced reps of the band torso... more 

Photo by: Greg Presto

Band Torso Rotation

The goal: Keep your upper back loose (and sculpt your core).

Arm swinging requires movement and a level of rotation in your upper spine, says Ali Gelani, owner of Perfect Fit Personal Training in Washington, D.C. "Your body rotates like a pivot." To ward off fatigue, "we need to make sure the thoracic (upper) spine is nice and loose."

To get yours moving, Gelani suggests fast-paced reps of the band torso rotation-and lots of them. To simulate the endurance of a run, the D.C. trainer has clients do sets of 30 to 50 reps on each side. The bonus? You'll sculpt your core while you work your thoracic spine.

To do it, secure a cable or resistance band at waist height on your right side. Stand with your feet hip-width apart, knees slightly bent, and hold the cable in front of you with straight arms-there should be tension in the cable. Brace your core. Maintaining an erect torso and without moving your legs, rotate your torso so that your hands (and the ca less