Runners give a lot of credit to their legs for getting them past the finish line, but forget about the upper body which keeps them stable while running. You would see quads and hamstrings get a rub down after intense workouts, but beginners often forget that your upper body is equally vital to running with the right form, and thus minimising injuries.
Your arms and shoulders play an important role in endurance training. A stable upper core also helps in preventing excess rotation of the body during running, which further reduces wasted motion. In this video Pune runner, Taru Mateti shows us how one can build upper body strength with the simple T-pushups. They are a total-body move that are especially great for your triceps, chest, and core muscles. Taru is one of Pune’s finest marathon runners and almost never fails to win a podium spot in every marathon she participates in. Core strengthening workouts form a crucial part of Taru’s weekly workouts where in addition to running, she also accommodates yoga and and other bodyweight workouts. In the video Taru shows you how to master the T- pushup
- Begin by assuming a standard pushup position, with your body aligned from ankles to head.
- Lower your body till your chest nearly touches the ground.
- When you are pushing yourself back up, rotate one side of your body and raise the same arm toward the ceiling forming a T.
- Pause for 2-3 seconds and return to the starting position.
- Alternate sides with each rep and repeat the same for the other side.
You can perform these push-ups along with your upper body workouts 2-3 times per week, preferably on your strength training days or when you hit the gym. Don’t forget 5-10 minutes of warm-up before the workout and take the advice of a trainer while choosing your weights, especially if you’re new to strength training.