Strength Training For Runners: The Dumbbell Shoulder Press
Combat late-run fatigue with this effective strength-training exercise.
Combat late-run fatigue with this effective strength-training exercise.
“The standing dumbbell shoulder press is an excellent exercise to assist runners in developing additional muscular endurance of the shoulder,” says Siobhain Kilgallen, the Director of Athletic Reconditioning at the United States Air Force Academy.
Kilgallen suggests runners incorporate this exercise into their routine two times a week with at least 48 hours between sessions. Start with two sets of 12 repetitions each and gradually increase to three sets of 15 reps. Rest 30 seconds between sets.
How to Do It:
Step 1: Stand with your feet hip-width apart, legs straight but not locked out, and weight distributed evenly between toes and heels.
Step 2: Grasp the dumbbells and hold them at shoulder height. “Elbows are bent and pointing down toward the floor, forearms are parallel to each other, wrists are straight and palms are facing each other,” says Kilgallen.
Step 3: Contract your abdominal muscles, lift your chest and relax your shoulders by gently drawing your shoulder blades together and down.
Step 4: Press the dumbbells overhead, keeping the weights in line with your shoulders, wrists straight and forearms parallel to each other until the elbows are extended overhead but not locked out.
Step 5: Lower the dumbbells to the start position, allowing the elbows to slowly flex as you keep your wrists straight and forearms parallel to each other. “Count up for two and down for two to establish a smooth motion and rhythm,” Kilgallen suggests. “Keep your head still, and don’t snap or lock out your elbow joints.”