6 Strength Moves Every Runner Needs

Photo by: Greg Presto

Renegade Row

The goal: Stabilize your core while increasing shoulder endurance.

To stay on your feet for the long haul, "you need upper-body stabilization, and you're trying to maintain muscle mass," says Shawn Arent, Ph.D., director of the Human Performance Laboratory at Rutgers University. "The running position-it's traps, shoulders, and upper back."

Work all three-and stabilize your core-with a pushup-position row, Arent... more 

Photo by: Greg Presto

Renegade Row

The goal: Stabilize your core while increasing shoulder endurance.

To stay on your feet for the long haul, "you need upper-body stabilization, and you're trying to maintain muscle mass," says Shawn Arent, Ph.D., director of the Human Performance Laboratory at Rutgers University. "The running position-it's traps, shoulders, and upper back."

Work all three-and stabilize your core-with a pushup-position row, Arent says. To do it, assume a pushup position with your hands holding dumbbells directly below your shoulders. Your body should form a straight line from head to heels. Maintaining this body line, bend one elbow to row one weight up next to your rib cage. Return it to the floor, and repeat on the other side. That's one rep. Start with 12 to 15 reps and work up to longer sets.
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