Back strength for runners

When it comes to strength training, some runners tend to overly focus on the lower body workouts (squats, lunges etc.) and in the process lose out on strengthening some of the other equally important muscle groups – back strength is one such area. This article provides some simple yet effective exercises that one can perform to strengthen the back.

Why is back strength important for runners? To understand this, visualize the onset of fatigue towards the ending stages of a marathon and a common image that one would think of is that of dropping shoulders and a bending back. When that happens, the body starts dissipating (leaking!) energy in the form of extra effort needed to support tiring upper half and unnecessary body movements. The body ceases to be in the state of fluid and seamless motion that may have been possible in the initial stages. This is partly what may happen due to weak back muscles. Back strength is important as it helps to keep the body poster firm and upright by stabilizing spine and pelvis. This helps in eliminating any unnecessary energy dissipation, thereby improving running economy.

So, what are some of the simple workouts that one can perform to strengthen the back? There are many but listing below some of my favorite ones (thanks to my gym instructor Daljeet Singh for sharing these).

1. Back extensions

I like this one for its sheer simplicity. It’s a work out that can be performed just about anywhere with little or no equipment. To perform this exercise – just lay down on a floor or mat with the belly facing downwards. Pressing your pelvis into the floor, try to lift your upper body (head, chest, shoulders, and arms).

2. Dead lifts

This one is probably one of the most effective exercises to achieve strong core strength and works on multiple muscle groups – lower back, hamstrings and quads being the most prominent ones. This involves pulling the weight off of the floor and then standing with back & legs straight and shoulders back. (Note: correct form is of utmost importance for this exercise as it can easily lead to back injury, if done incorrectly). 

 3. Chin-ups / Pull-ups

This one is an ever-green and one of the most effective workouts for overall body conditioning. It probably has been in existence for much longer than the fancy gyms of today. It involves raising oneself with one's arms by pulling up against a horizontal bar fixed above one's head. 

4. Barbell rows / Dumbbell rows

To perform this - bend over and grab a bar of appropriate weight, pull the bar against the lower chest while keeping the back horizontal. Another effective variant of this workout can be performed by using dumbbells.

5. Lats Pull-Down

I like this one especially during the monsoon season when out-door works outs tend to get impacted due to rains. To perform this – just keep your chest tall, keep your elbows pointed straight down, squeeze your lats and pull-down the bar to your chin or just below.

(Note: As with all work-outs, proper form is critical to derive health benefits and avoid injuries. Please make sure to consult your gym trainers for proper form.)

Sundeep Singh

+91 - 98181 19794

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About the Author: By background, Sundeep Singh is a Mechanical Engineer from IIT Delhi and holds an MBA from IIM Kozhikode. Given his flair for mechanics and passion for running, he loves to analyze and write about the finer nuances of running techniques / strategies. Sundeep’s best run till date is ADHM 2015, which he completed in 1:31:20.

Sources:

• Inputs from gym trainer – Daljeet Singh
• ChiRunning Book by Danny Dreyer and Catherine Dreyer
• http://www.runnersworld.com/health/exercises-for-a-strong-back
• http://www.bodybuilding.com/content/10-best-muscle-building-back-exercises.html
• http://www.wikihow.com/Do-a-Deadlift
• http://www.bodybuilding.com/fun/ridgely14.htm