So how about Hall? Will we see the return of his “marathoner arms”? Or is muscular Ryan here to stay? Sounds like he’s finding a happy medium with his training these days.
“I just like doing weights and I like feeling strong and having energy throughout my days. The fact that running is such a catabolic activity (breaking the body down) and lifting is such an anabolic activity (building the body up) makes me want to continue on with the weights. So my plan as of now is to continue lifting weights and train to run the marathons as well— keeping my focus on complementing weights with running, and focusing on covering the distance instead of racing for a competitive time.”
Everyone has to examine their own body type, genetics, and lifestyle to determine what amount of upper body muscle works best for them. For some of us, (ahem), any upper body weight we manage to put on is welcomed and hard-won. Others may simply look at a barbell and add five pounds of muscle to their frame.
Ultimately, distance running is a leg-centric, cardiovascular sport and our efforts should be focused on maximizing those areas. Even though most of us won’t be taking first place in the “beach muscles” contest, our little bit of upper body strength will go a long way to helping us become stronger, more efficient runners.
For those runners looking to build upper body muscle, consider:
- Increase calories slightly while emphasizing protein intake
- Lifting heavier weights with fewer reps will add bulk
- To increase strength without bulk, try moderate/light weights, higher reps
If you are carrying too much upper body weight and would like to shed:
- Aim for a slight daily caloric deficit
- Decrease (or drop) upper body exercises in your routine
- If you’d like to maintain some upper body strength, perform upper body exercises that utilize body weight only and integrate your core (pushups, pull ups, etc.)
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