Repeat. Do 8 reps on each side

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, Minute Wall Pilates Workout 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

A former New Yorker/Brooklynite, shes now based in Easton, PA 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.

“Health & Injuries 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.”

What Is Active Stretching: 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. Running Shoes & Gear.
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. Straighten arm to lower dumbbell back down.
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. Straighten arm to lower dumbbell back down.
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. Straighten arm to lower dumbbell back down.

2. Lateral Raise

1. Lie facedown with legs straight.
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. Straighten arm to lower dumbbell back down.

3. Half-Kneeling Overhead Press

1. A Goblet Squat Workout for Better Stability.
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. Pull elbow toward left hip to lift dumbbell up toward ribcage.

4. Push-Up

1. Start in the high plank position Other Hearst Subscriptions.
2. Pull elbow toward left hip to lift dumbbell up toward ribcage.
3. Health & Injuries.
4. Minute Indoor Workout.

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. Pull elbow toward left hip to lift dumbbell up toward ribcage.
3. A Goblet Squat Workout for Better Stability.
4. Pull elbow toward left hip to lift dumbbell up toward ribcage.

Monique Lebrun

Monique LeBrun joined the editorial staff in October 2021 as the associate health and fitness editor. She has a master’s degree in journalism and has previously worked for ABC news and Scholastic. She is an avid runner who loves spending time outside.

Reviewed byMallory Creveling

Deputy Editor, Health & Fitness

Mallory Creveling, an ACE-certified personal trainer and RRCA-certified run coach, joined the Runner's World and Bicycling team in August 2021. She has more than a decade of experience covering fitness, health, and nutrition. As a freelance writer, her 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, PA.