Knee Exercises for Runners

If you find yourself struggling to run tall with upright posture—especially in the later miles of a run—it’s time to practice some shoulder-strengthening exercises. Doing so will not only improve your posture for more confident running, How to use this list arm swing, which can contribute to performance improvements overall.

That’s why we tapped Samantha Rothberg, C.S.C.S., certified strength coach and triathlete to design this shoulder-strengthening workout to help you improve your upper-body strength.

The Benefits of Shoulder-Strengthening Exercises for Runners

The key to running faster is running more efficiently, and to achieve this you’ll need to hone in on your running mechanics, particularly what’s happening with your arms and shoulders.

“The faster and more powerfully you can swing your arms, the faster you can move your legs. Working together, this combination allows you to run both faster and more efficiently,” says Rothberg.

As you swing your arms, you use the deltoids and rotator cuff muscles, which are the muscles of your shoulder, Rothberg explains. This means you need to keep them nice and strong—and the shoulder-strengthening exercises below will do just that.

“Strong shoulders are necessary for acceleration, too,” Rothberg adds. “In terms of form, strong shoulders help keep you vertical and prevent you from running in a hunched-over position, which can hurt your back and neck.” That hunched posture can also rob you of energy, which is why so many coaches remind you to “run tall.”

How to use this list: Complete each exercise in the order listed below for the number of reps described. Do 2 to 3 sets, aiming to eliminate rest between exercises and resting as needed between sets.

Each exercise is demonstrated by Rothberg in the video above so you can learn proper form. You will need a set of light dumbbells, a medium to heavy weight dumbbell, and a yoga mat is optional.

1. Y-I-T Raise

1. Lie facedown with legs straight.
2. Extend arms overhead in a “Y” shape.
3. Keep core engaged to lift arms off the ground, pause, then lower back down in one slow and controlled motion. Mallory Creveling, CPT.
4. Bring arms overhead to form an “I” shape.
5. Keep core engaged to lift arms off the ground, pause, then lower back down in one slow and controlled motion. Mallory Creveling, CPT.
6. Bring arms overhead to form an “T” shape.
7. Keep core engaged to lift arms off the ground, pause, then lower back down in one slow and controlled motion. Mallory Creveling, CPT.

2. Lateral Raise

1. Stand with feet hip-width apart and hold light dumbbells at sides.
2. Raise both arms up and out to the sides, until weights are at shoulder height.
3. Then lower both arms down back down by sides.
4. Mallory Creveling, CPT.

3. Half-Kneeling Overhead Press

1. Start kneeling with left foot forward and both knees bent at a 90-degree angle.
2. Hold weight in right hand racked at shoulder with right elbow bent and palm facing ear. Place left hand on left hip, or on stomach for more stability.
3. Press dumbbell straight up, so bicep is by ear.
4. Bring arm back down to shoulder.
5. Repeat. Do 8 reps on each side.

4. Push-Up

1. Start in the high plank position The Best Ankle Strengthening Exercises for Runners.
2. Inhale, then bend elbows to lower chest to the floor.
3. Start in the high.
4. Mallory Creveling, CPT.

5. Split-Stance Single-Arm Row

1. Start standing in a split stance, right leg forward and knee bent, and left leg straight. Hinging at the hips with a flat back and hold a dumbbell in left hand, right arm out straight and held at shoulder height.
2. Download Your Training Plan.
3. Raise both arms up and out to the sides, until weights are at shoulder height.
4. Repeat. Do 8 reps on each side.

Monique Lebrun

Monique LeBrun is a health and fitness editor who is based in Easton, Pennsylvania. She covers a wide range of health and wellness topics, with a primary focus on running performance and nutrition. Monique is passionate about creating content that empowers runners to become the best versions of themselves. As an avid runner and parent, she loves spending time outdoors with her daughter, who often accompanies her on weekend runs as her personal mini run coach.

Reviewed byMallory Creveling, CPT

Deputy Editor, Health & Fitness

Mallory Creveling is an ACE-certified personal trainer and RRCA-certified run coach, who also holds certifications in kettlebell training, sports performance, and more. She has more than a decade of experience covering fitness, health, and nutrition for a wide range of publications, and nearly 10 years of experience as a trainer and fitness instructor. Mallory stays on top of her continuing education in fitness, as well as the latest science in wellness. She has worked with some of the best experts in their medical fields, and regularly interviews researchers, trainers, athletes, and more to find the best advice for readers looking to improve their performance and well-being. As a freelance writer, Mallory's work appeared in Women's Health, Self, Men's Journal, Reader's Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynite, she's now based in Easton, Pennsylvania.