16+ Best Arm Workouts for Runners

Exercise physiologist Todd Buckingham and research shows that a strong upper body can help runners perform better. One study found that that a weakness or lack of sufficient coordination in the upper body can lead to “less efficient movements, compensatory movement patterns, strain, overuse, and injury.” Get stronger with these arm workouts for runners!

Something strange has happened…people keep commenting on my arms and asking what arm exercises I do. The truth is, I am injured and can’t do much of anything weight-bearing or on my lower body, so I’ve doubled down on upper body strength. My focus has been on specific arm workouts for runners, plus a goal of 100 pull-ups a day, 200 push-ups a day, plus core.

Whitney Heins flexing bicep wearing pink — I’ve been working on my upper body strength while injured.

While I feel like I am losing most of my cardiovascular fitness and leg strength, I do feel productive strengthening my upper body because it’s important for running. VERY important.

Without a strong upper body in running, your running form will break down. And when your form breaks down, you run less efficiently. This slows you down and puts you at risk for injury. None of these are good things!

So, for this article, I got with exercise physiologist Todd Buckingham to share the best arm workouts for runners.

Do runners need arm strength?
Benefits of Upper-Body Strength for Runners
16 Best Arm Workouts for Runners (4 Different Routines!)

Let’s get going!

Do runners need arm strength?

Yes, runners need arm strength because running is a full body activity, explains Buckingham.

“The arms and upper body aren’t just along for the ride; they play an important role in stabilizing the entire body,” he explains. “The stabilization of the head and neck allow you to see while you’re running and the stabilization of the rest of your body helps to conserve energy so that all the movement you’re producing sends you in a forward direction instead of side-to-side.”

best arm workouts for runners pin 1 — Pin these arm workouts for runners for later!

Consider this research:

One study found that that a weakness or lack of sufficient coordination in the upper body can lead to “less efficient movements, compensatory movement patterns, strain, overuse, and injury.”
Another study found a connection and neuromuscular coordination between arm muscles during running (biceps and superior trapezius) and the head, with the arm muscle movements helping keep the head steady.

Related: How to Lift for the Marathon

A strong upper body is crucial for proper running form

Proper running form is rooted in standing tall with a strong posture. This allows us to move in an equal and balanced way and keeps our lungs open so we can take in more oxygen. If we have a weak upper body, we tend to slouch or move our arms in an uncontrolled way when running. This can hurt the efficiency of our movement and increase risk of injury.

Therefore, having a strong upper body including strong arms, back, shoulders, and core will keep runners upright, even when tired.

Arm strength for runners — Simple arm movements a couple of times a week can make a huge difference in your running.

Furthermore, your arms play a key role in propelling you forward. The linkage the previous study found means that when you swing your arms, your legs follow. The faster you swing your arms, the faster your legs will move.

Strong shoulders especially help thrust the runner forward, increasing your running speed.

Benefits of Upper-Body Strength for Runners

Strength training has been shown to improve running economy by as much as 8 percent! Running economy is a key indicator for running performance. Think about how much an 8 percent increase could help you in your running goals! Take that carbon fiber shoes!

5 benefits of lifting for runners:

A strong upper body keeps your lungs open so you can take in more oxygen.

best arm workouts for runners pin 2 — Pin these arm workouts for runners for later!

It also prevents slouching, negating opportunities for compensatory movements and potential running injuries.

Strong arm swing transfers energy and speed to legs.

Muscle strength gives you more power in your stride.

More muscle also means more glycogen storage, which means more fuel for running!

How should my arms move when I run?

So, how should you move your arms when you run?

You want your arms to:

Be bent at a 90-degree angle at the elbows.
Swing lightly by your sides with your elbows moving backward.
Your arms should not cross in front of your body.
Your shoulders and hands should be relaxed. Fingers can be lightly clenching like you are holding a potato chip.

Related: How to Fix Running Form

Are arm workouts good for runners?

Yes, arm workouts are good for runners because strong arms are crucial for proper running form. If your upper body is weak, your running form will break down as soon as you get tired on a long run, running workout or race. This will lead to slower times (wasted energy and less oxygen intake) and eventual running injuries.

A strong arm swing has been found to enhance running economy as it plays a crucial role in transferring energy from your upper body to your legs to help them move faster.

Related: 8 Best Plyometric Moves for Runners

How do I tone my arms when running?

Whitney Heins in pink workout outfit — Running plus lifting will tone your arms.

An upper body workout routine plus running will help you have toned arms. Runners work their arms while running but lifting weights to supplement your training will help tone your arms AND help your running performance.

Below are arm workouts for runners to help you run your best.

The Best Arm Workouts for Runners

Below are the best arm workouts for runners to increase your upper body and core strength and make you an overall stronger, better runner! I broke 16 upper body exercises into four different routines. Feel free to switch up routines, try the variations, or tack onto your already scheduled fitness routine.

I recommend starting with body weight for most of these and progressing to weights. Focus on proper form and do not rush!

Aim to do 10-12 reps, 2-3 sets of each routine, 2-3 times per week. You can:

Whitney Heins in pink workout outfit arm workout exercises — Upper body strength is crucial for proper running form and optimal running performance.

add heavier weights and do less reps,
a resistance band around your legs or arms,
an isometric hold (pause at top with muscle contraction),
and eccentric movement (slow on the way down) to work muscles differently.

The following exercises:

work the entire body or major arm muscle groups to help your running including core muscles and upper back and lower back muscles,
help with running form by training you to keep your arms next to your sides,
stabilize your back muscles to stabilize your neck and head while running,
and train for trunk stabilization will running.

Get more strength training tips here!

Let’s get to the moves!

16 Best Arm Workouts for Runners (4 Different Routines!)

#1 Arm Workout for Runners Routine

Overhead Triceps Extension

overhead triceps extension by whitney in pink — Overhead Triceps Extension

Start position is standing with your feet shoulder-width apart, dumbbell with both hands wrapped around near the base of one.
Lift your arms up and bend elbows so weight is behind your head.
Slowly lower the weight back behind your head, keeping your elbows in.
Keep upper arms in same place.
When the weight is in between your shoulder blades, return to starting position.

Arnold Press to Push (Single Arm) (Variation: Shoulder Press DA or SA)

Stand with a set of dumbbells in each hand and feet shoulder width apart.

Whitney doing Arnold Press or Shoulder Press with Squat — Arnold Press or Shoulder Press with Squat

Put both arms up like you are doing a bicep curl with dumbbells in front of your chest.

Begin to squat as you rotate one arm, so that palm is facing outwards.

Straighten that arm and press up. Now the dumbbell is above your shoulder.

Return to starting position and repeat on the other side.

You can also do a simple shoulder press without the rotation. For this just have dumbbells perpendicular to your shoulders.

Seated Biceps Curl (Variation: Wide curls and Hammer curls)

Sit a sturdy chair with your feet hip-width apart and a dumbbell in each hand.
Engage your core and slowly bend your elbows so that the weight moves up so that it

Whitney doing seated biceps curl — Seated Biceps Curl (Wide)

nears your bicep. Keep elbows tucked.

Return to starting position. Repeat.

For wide biceps curl, move hands slightly out from your body so your arms form a V. Repeat curl.

For hammer curl, turn palms in so they are facing each other. Repeat curl.

Plank Arm Taps (Variation: Around the world plank taps)

Starting position is straight arm plank with your feet about shoulder width apart.

Whitney doing Plank Arm Taps — Plank Arm Taps

Lift one hand off the ground and reach with a straight arm out in front of you.

Return to starting position and repeat.

To intensify, do the same with your legs with your feet touching out wider than your body.

#2 Arm Workout for Runners Routine

Diamond Tricep Push-ups

Get on your hands and knees and position your hands into a diamond below your chest.

diamonds push-ups, whitney doing — Diamond Push-ups

Slowly lower your chest towards your hands.

Keep your elbows in.

Once you near your hands, return to starting position.

Hand Release Pushups

Get in a plank position and slowly lower so that your hands are below your shoulders and your shoulders are rotated outward to engage your lats. Legs should be hip-width apart.
Engage your core, quads, glutes, and shoulders and upper arms. Tuck chin. Ensure body is in a straight line.
Push down into the ground and straighten your arms, pushing your body up. Wrists should be under

hand release pushups by whitney — Hand Release Push-ups

elbows.

Slowly lower your body until it contacts the floor.

Release your hands off the ground and with arms bent push your elbows back so that your shoulder blades close.

Return to starting position.

Anterior Raise (Variation: isometric hold for 2-3 seconds at top)

Hold weight plates or dumbbells down at your sides with your palms facing in.

Whitney doing anterior raise — Anterior Raise

With a slight bend in your arms, slowly raise the dumbbells so that one moves in front of you, and one moves to the side up to shoulder height.

Return to starting position and switch.

Suitcase Carry (Variation: Farmer’s Carry)

Holding one weight at your side, engage your core and stand tall.
Walk around for about 30 steps.
Repeat on other side.
Do hold a dumbbell or weight in both hands for a Farmer’s Carry.

#3 Arm Workout for Runners Routine

Plank March (aka Commando)

Get into a forearm plank position with your forearms parallel to each other under your shoulders. Make sure your glutes and core are engaged and your body is in a straight line (no sinking or sticking up bottom, and no major recruiting of hip flexors).
Straighten one arm, then he other so that you are in a straight arm plank.
Then bend one arm to go down on your forearm, then the other.

Side-Lying Tricep Pushups

Lie down on one side with your shoulders, hips, and feet stacked.
Bring your top hand to the mat directly in front of your bottom shoulder. Your bottom hand will be wrapped around your waist below your chest.
Use the top arm to press yourself up off the ground.
Lower to starting positions.

Renegade Row to Push-ups (Variation: Upright Dumbbell Row SA/DA)

Start in a straight arm plank position with dumbbells under each hand. Hands are under shoulders. Body is in a strong, straight line. Legs are slightly wider than your hips to keep you from rotating.
Pull one dumbbell back with a bent elbow towards your hip. Keep arm close to your side.
Return to floor. Repeat on the other side.
Then for bonus points, do a push-up then repeat.
Other option: Standing with a slight lip at the waist, pull arms back with elbows bent and close to your sides. Repeat. (Single or double arm, it’s your choice!)

Bridged Chest Press

Lie on your back with knees bent. Dumbbells near your hands.

Bridged Chest press — Bridged Chest Press

Engage glutes and push hips up the ceiling so that you form a straight angle to the ground. Keep glutes engaged and pelvis tucked.

Pick up the dumbbells in front of your chest.

Straight arms and push weights above your chest, straight out.

Return to starting position and repeat.

Option to hold the bridge or return to floor and repeats bridge with engaged glutes.

#4 Arm Workout for Runners Routine

Basic Push-up (Variation: Do kneeling with knees on ground)

Start in a straight arm plank position with your body aligned. Hands are below shoulders. Core is engaged.
Slowly lower your chest to the ground without craning your neck. Keep it straight, gaze is down.
Bend your elbows so that they are at a 90-degree angle as you lower your chest to the ground.
When your chest is near the ground, return to starting position and repeat.

Seated Anterior Raise (Variation: isometric hold for 2-3 seconds at top)

Seated in a chair, hold weight plates or dumbbells down at your sides with your palms facing in.
With a slight bend in your arms, slowly raise the dumbbells straight out from your body until they are shoulder height.
Return to starting position and switch.

Pull-ups

Get a pull-up bar like this one for your doorway.
Hang from the bar with legs bent. Arms shoulder width apart.

Engage core. Pull shoulders back and down. Exhale.

Bend your elbows and pull your upper body up to the bar so that your chin passes over the bar. Be careful not to swing your legs or crane your neck.

Inhale and slowly return to starting position with arms completely straight. Repeat.

Change your hand hold positions to work different muscle groups. Do as many as you can to failure. (I started with 3 and progressed to 10 reps.)

Side-lying Rotation Press

Get into a side plank position either with straight legs or knees bent. Feet or knees are slightly in front of your body.
Core is engaged and in a straight line.

Plank Rotation with weight — Side-lying Rotation Press

Hold one dumbbell in your hand up above your shoulder.

Rotate your body so that the dumbbell passes under your core.

Return to starting position and repeat.

Do on the other side.

If you want guidance with your running goals, including downhill race goals, check out my run coaching services. Also, be sure to check out my free training plans:

16+ Best Arm Workouts for Runners