Each week as I begin to tackle my training plan workouts, I find myself unintentionally ranking each workout in terms of priority. I know that I need to complete my long run without a doubt, the speed workout in the middle of the week, those easy miles, and stretching and strength training in between. Once all these workouts have been scheduled, it always seems that there is no time for anything else.
Related: How to Make Time for Running: 5 Tips for Busy People
Even though I know that keeping my entire body strong is a huge asset out there on the run, it’s always hard to block out time to complete any workouts that are not directly related to running. The biggest victim with my running obsession is without a doubt my arm strength. When my mileage increases, my arm strength decreases.
Despite what we may think, arm strength actually is beneficial for runners.
Making a point to fit in arm workouts is important. Having well rounded, full body strength increases power on the run. Pumping our arms keeps us going on those runs when our legs and mind begin to fatigue.
It’s no secret that my favorite workouts are those that you can do anywhere, and this workout is just that. These simple arm strengthening exercises can be completed right at home – in just 15 minutes. It’s a lot harder to find an excuse to skip an arm workout that takes only 15 minutes.
This dumbbell arm workout targets all the weak, problematic spots throughout the arms and shoulders. It is perfect for beginners and advanced athletes alike because the weight can increase along with your skill level. Each dumbbell arm exercise targets one area at a time, toning your arms and shoulders as you go. Fit it in after a run, while watching TV, or in the morning before work. The dumbbell arm workout is a simple routine that will greatly enhance your fitness.
15 Minute Dumbbell Arm Workout
Squats with Overhead Press x 15
Bicep Arm Curls x 15 (per side)
Bent Over Row x 15 (per side)
Overhead Tricep Extension x 15 (per side)
Frontal Raise x 15 (per side)
Dumbbell Swing x 15
Single Leg Deadlift x 15 (per side)
These dumbbell arm exercises are a great way to uncover any weaknesses you may not be aware of. Completing the exercises on each side individually promotes balance and well-rounded strength. The more arm strength we have as runners, the more we have to rely on in those moments when our legs and mind begin to weaken.
My excuses always increase when I know a workout involves a lot of time and effort, so in an effort to avoid this I am planning to incorporate these simple moves in my regular strength workout. Join me in the effort to maintain arm strength even as mileage increases! This dumbbell arm workout will soon be a regular appearance in my training plans.
More strength workouts:
- 15 Minute Bodyweight Workout You Can Do Anywhere
- The Ultimate Pyramid Workout for Runner’s Strength
- 30 Day Strength Training Challenge for Runners
- The Ultimate 30 Day Push Up Challenge for Beginners
At Home Upper Body Workout for Runners | Runnin’ for Sweets
Saturday 1st of August 2020
[…] Simple 15 Minute Dumbbell Arm Workout […]
The Ultimate 30 Day Plank Challenge for Runners | Runnin' for Sweets
Wednesday 13th of May 2020
[…] strengthen the entire abdomen, from the lower abs to your sides, upper abs and back, as well as arms, hips and […]
The Ultimate 60 Day Holiday Fitness Challenge | Runnin’ for Sweets
Wednesday 30th of October 2019
[…] 15 Minute Arm Workout […]
20 Minute Low Impact Workout for Full Body Strength | Runnin’ for Sweets
Wednesday 22nd of May 2019
[…] will need a pair of dumbbells to complete this low impact […]
15 Essential Post-Run Stretches for Runners | Runnin’ for Sweets
Monday 6th of May 2019
[…] you’ll loosen and lengthen your hamstrings, glutes, hips, feet, shins, calves, achilles, IT band, arms, shoulders and […]