5 From this position, pull the elbows toward the

You may not think of your back as essential to your running goals. Repeat. Do 12 reps running performance. A strong back will help you run longer distances, increase your speed, ldquo;Having a strong upper and lower back is essential to keeping an efficient running injury-free, Races - Places TS Fitness in New York City. That’s why adding bodyweight back exercises, which you can do anywhere and anytime, to your strength training is important as a runner.

“Having a strong upper and lower back is essential to keeping an efficient running posture,” Tamir says. Besides keeping you upright and minimizing torso rotation, your back muscles power your arms. “The propulsion of the arm swing during running, especially the pullback, requires the use of the lats,” he explains. A strong back makes it easier to maintain a forceful arm swing and resist slouching, even as fatigue sets in.

Plus, a fortified back is more likely to withstand all the pounding that comes with training. “Maintaining a strong lower back is important to prevent lower back injuries since there is a lot of impact with running,” Tamir says.

To help you strengthen and protect your back, Tamir created this quick but challenging circuit of five bodyweight back exercises.

Repeat, pulling left hand up to ribs: Perform each exercise below for the number of reps listed, resting for 20 seconds between exercises. Repeat the full circuit a total of 3 times. Each move is demonstrated by Tamir in the video above so you can learn the proper form. An exercise mat is recommended.