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
---------------------------
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
