Benefits Of Push-Ups For Runners
1. Push-ups improve arm swing
By developing the muscles in your:
Chest
Triceps
Shoulders
Back
With more upper body strength, we can actually run faster, improve running efficiency, and even handle longer distances.
Carve out some time for push-ups, and the next time you're pumping your arms to stay on pace or fast swing for that final kick to the finish line, you will feel the benefits of the push- ups.
2. Push-ups improve core strength
There's a common side effect that happens when we run long distance with a weak core.
Our form deteriorates.
We slouch.
We might lean forward too much.
Our lower back starts to ache.
And some other body parts start to hurt- Hips, Knees, Ankle or Feet.
Push-ups help develop core strength, which has some great big benefits
Improved joint stability
Lower risk for overuse injuries
Better posture
3. Push-ups increase stamina
If we plan to run a longer distance, push-ups can help us to perform a good long-distance run.
With a strong upper body and core, our running economy improves:
Form
Pace
Foot Strike
Stride.
For runners, upper body and core strength help reduce inefficient technique that can literally wear you down and slow you down.
8 Types of Push-Ups
We should add some of these push-ups to our training plan.
8 Types Of Push-Ups We Can Perform
1. STANDARD PUSH-UPS
Lie with your chest facing down, palms flat on the floor and slightly more than shoulder-width apart. Your feet should be together and your legs straight.
Push your body upwards and straighten your arms.
Lower your body returning to starting position.
Repeat.
If a Standard Push-Up is too hard, try the Incline Push-Up
2. INCLINE PUSH-UP
Using an object to create an incline with your body, support your body on your toes, legs and arms straight.
Try using a chair, bench, box, or couch to do incline push-ups
Lower your chest, elbows bent.
Push up to a straight arm, returning to starting position.
Return.
If the Incline Push-Up is too hard, try the Kneeling Push-Up.
3. KNEELING PUSH-UP
Support your body on your knees and hands with your elbows bent, legs crossed, feet raised and your chest nearly touching the floor.
Push up to a straight arm position.
Lower your body returning to starting position.
Repeat.
4. DECLINE PUSH-UP
Using an object to create an decline with your body, support your body on your feet, straight legs up on a box and arms straight on the ground.
Try using a box, chair, bench, or couch to do decline push-ups.
Lower your chest, elbows bent.
Push up to a straight arm, returning to starting position.
Return.
5. SINGLE LEG RAISED PUSH-UP
Lie with your chest facing down, palms flat on the floor and slightly more than shoulder-width apart. Your feet should be together and your legs straight.
Raise a single straight leg up not too high.
Push your body upwards and straighten your arms.
Lower your body returning to starting position, and switch leg.
Repeat.
6. WIDE PUSH-UP
Lie with your chest facing down, palms flat on the floor and shoulders wide apart. Your feet should be together and your legs straight.
Push your body upwards and straighten your arms.
Lower your body returning to starting position.
Repeat.
7. PLANK TO PUSH-UP-UP & DOWN
Lie with your chest facing down, palms flat on the floor and shoulders in line with the hands. Your feet should be together and your legs straight.
Push a single arm up and down and alternate, and straighten each arm.
Lower your body returning to starting position.
Repeat.
8. DIAMOND PUSH-UP
Lie with your chest facing down, palms flat on the floor. Your thumbs and index fingers together to make a diamond shape directly in front of the center of your chest. Your feet should be together and your legs straight.
Push your body upwards and straighten your arms.
Lower your body returning to starting position.
Repeat.
We should add push-ups to our training plan, but we don't need to do 200 push-ups a day.
Push Ups Training Plan Recommendation
3 to 5 sets
10-20 push-ups per set (we can combine different push-ups versions)
2-3-4 days per week
Performing push-ups will help build our upper body strength to improve our arm swing. We will also develop core strength to improve stability. And we will improve running efficiency to go to our planned running distance. And strengthening our core and arms, it will prevent some injuries and running falls.
Perform Some Great Push- Ups Regularly, Feel Stronger And Better, Enjoy Great Runs and Longer Distance!