Training with Arms Over Your Head

The RunRX Podcast

Why are we telling you to train with your arms over your head? Learn the correlation between this and running pain free in this episode!

Timestamps of big takeaways

[00:41] Importance of Posture and Head Position

- Poor posture, especially the head moving forward, can affect overall balance and movement

- The head is the heaviest part of the body, and the body is always trying to balance it

[02:08] Lack of Overhead Pressing in Typical Runner Strength Training

- Many runners focus on bench press, push-ups, rows, and pull-downs but rarely do overhead pressing exercises

- Using a lightweight tool like a broomstick or PVC pipe can help improve shoulder mobility and strength

[03:49] Consequences of Poor Posture and Lack of Mobility

- Starting to work on upper body alignment early on can make a significant difference later in life

- Poor posture can lead to issues like the "dowager's hump" in women, where calcium deposits try to strengthen weak muscles

[06:21] Importance of Consistency and Daily Practice

- Incorporating short, daily exercises can help develop the ability to hold the head in proper alignment

- Consistent practice of exercises like arm circles and glute walks can improve overall movement

[07:40] Benefits of Proper Alignment in Running

- Runners who achieve good alignment often report feeling the "fall" and improved running sensations

- Many runners mistakenly attribute issues to tight hips, weak glutes, or other areas, but alignment plays a significant role

[10:23] Introducing Overhead Work and Unweighting Concept

- Coach Valerie shares her experience with incorporating overhead weight training and its impact on her running form

- Let’s talk about unweighting and the importance of training in the position specific to the movement (e.g., standing vs. planking)

[12:03] Developing Full Body Strength and Efficiency

- Pressing overhead using lightweight tools helps develop a sense of balance and strengthens the upper body

- Improved overhead strength and head position can enhance overall feelings of walking, standing, and moving better

Rate, Review & Subscribe Reminder

Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well!

Links to check out

-- https://www.runrx.fit/

-- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re

-- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/

-- Have questions? Email us at [e-mail]

-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX