EXERCISE: Give Your Legs a Break and Build a Superhero Upper Body

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”I ran 12 and 8 miles 2 days in a row. What type of workout should I do on day 3?“

Hi Nana,

Sounds like you're a running machine! But even machines need a rest, right? So on day 3, I suggest giving your legs a break and work on your upper body instead.

Why? Because your legs needed the rest and recovery. There’s an idiom we use often, “Rest is the key to a longer journey”. So ask your legs to take a break. Your legs will kiss you.

Also your upper body is like the sidekick to your legs. It's not always in the spotlight, but it's essential for your running performance. When your arms and core are strong, you can swing your arms more efficiently and keep your core engaged, which helps you run faster and longer without getting tired.

Also, working on your upper body can help prevent injuries. When your upper body is weak, you're more likely to compensate with your legs, which can lead to overuse injuries.

Overuse means a few things. Day 1: 12 miles, and Day 2: 8 miles hinted to me that your legs might be bored.

Are you bored with the routine, Nana? Let me know in the comments, ya.

Don't worry, Nana, you don't need to turn into a bodybuilder to have a strong upper body. Just a few simple exercises a few times a week will make a big difference. And before you know it, you'll be running like a superhero!

So here are a few upper body workouts that you can do on day 3:

  • Push-ups: Push-ups are a great way to strengthen your chest, triceps, and shoulders.
  • Pull-ups: Pull-ups are a great way to strengthen your back and biceps.
  • Planks: Planks are a great way to strengthen your core.
  • Rows: Rows are a great way to strengthen your back and biceps. To do a row, you can use a resistance band, dumbbells, or a rowing machine. Hold the resistance band or dumbbells in your hands and stand with your feet shoulder-width apart. Bend at the waist and lean forward until your back is parallel to the ground. Row the resistance band or dumbbells up to your chest, then lower them back down to the starting position.

Start with 2-3 sets of 10-12 repetitions of each exercise. As you get stronger, you can increase the number of sets and repetitions.

That’s my simple answer: work on your upper body to help your lower body.

Have a great day!

Fitfully yours, Gary.

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