6 Strength Moves Every Runner Needs

Photo by: Greg Presto

DB Overhead and Lat Pull-Down

The goal: Pair a vertical pushing and pulling exercise to keep maximizing your results.

After completing a superset of horizontal pushing and pulling, Ownes suggests switching to vertical pushing and pulling. Perform alternating sets of 12 to 15 reps of each of these two exercises, without resting between sets. Perform 4 or 5 rounds of each move before resting and repeating.

For your vertical ... more 

Photo by: Greg Presto

DB Overhead and Lat Pull-Down

The goal: Pair a vertical pushing and pulling exercise to keep maximizing your results.

After completing a superset of horizontal pushing and pulling, Ownes suggests switching to vertical pushing and pulling. Perform alternating sets of 12 to 15 reps of each of these two exercises, without resting between sets. Perform 4 or 5 rounds of each move before resting and repeating.

For your vertical push, do the dumbbell overhead press. Start with dumbbells at your shoulders, palms facing in. Press the dumbbells straight overhead until your arms are straight, maintaining an erect torso. Return to the starting position, and repeat.

Pair that with a vertical pull such as a lat pulldown. Set a cable or resistance band above you, and grab the bar or handles with an overhand grip. Lean back slightly and tuck your shoulder blades back and down, as if you were trying to tuck them into your back pockets. Now bend your elbows to bring the bar or handles in line wit less