Maybe this is just me, but let me know if this has ever happened to you...

Your run is feeling strong.

Picking up the pace.

You're warm and ready to start your speed work.

(or maybe even hills).

And you get 3 or 4 repeats/speed intervals in and shoulders are hiked up around your ears.

And no matter what, they keep creeping up. And now you've also got a stabbing pain and incessant tightness either between your shoulder blades or in your upper shoulders near your neck.

No? Just me?

Come on... I'm sure at least a handful of runners in the running fit fam have had this happen a time or two.

Especially because we all love a massage gun or a foam roller and rely on them to fix our every problem ;) (but not me. I'm not a foam roller runner personally).

So BEFORE YOU DELETE THIS EMAIL....

What if I told you the strength exercises this week would help make you FASTER during your speed workouts?

I can't turn you into a 2 hour marathoner. I'm sorry.

But I can help you feel stronger during hill repeats and be able to find that last gear during your final speed intervals.

Because here's the secret: Upper body strength and endurance.

Yes, I know. VO2 max, negative splits, and a biiiiiig mileage base will always get all the glory.

I get it.

But the foundation to all of those is way less sexy than you think: Consistent upper body strength work with the right exercises for runners done with progressive overload.

Like I said: that above conglomeration of words doesn't sound exciting.

But how about setting a PR?

OR finishing your next race with your head actually held high?

Or how about *almost* effortlessly hitting your splits during your next speed workout?

It comes down to not only how strong your shoulders/upper body are. It's "can they stay strong for extended periods of time"?

And believe it or not, when you're chasing faster paces, your upper body is working just as hard.

So check out this week's exercises if nothing else for better times, negative splits, and immaculate running form ;)

Dare to Train Differently,

Marie Whitt, PT, DPT //@dr.whitt.fit

P.S. Like faster intervals? Negative splits? Even PR's? The secret to your next successful speed work might be THESE strength exercises ;)

Looking for MORE ways to work together?

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• Grab one of my FREE Strength resources for runners: FREE STRONGER RUNNER 14 DAY Strength Challenge: done-for-you FREE 14 days of programmed strength exercises specifically for runners! (all in one, easy-access app!) or my FREE Strength Guide for Runners (a low tech, pdf download you can get started with immediately!)
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