How to Use Hand Weights to Improve Running Form

By strengthening your upper body with the use of two 3- to 6-pound dumbbells, you will notice a significant difference in your running in six weeks.

Difficulty: Moderate

Instructions

Things You'll Need:

• Running Watches
• Running Water
• Running Sunglasses
• Running Clothes
• Running Books
• Running Socks
• Running Shoes
• Personal Stereos
• Portable CD Players
• Running Bras

1. 

   Sit on the floor with your legs straight out in front of you. Put the weights in your hands, and swing them in the running motion. Work your way up from 4 repetitions to 15. Take a deep breath, and repeat.

2. 

   Standing up, do the same exercise, watching that the weights do not fall below hip level.

3. 

   Bring both hands up sideways simultaneously, while holding the weights. Reach shoulder height, then bring them down slowly.

4. 

   Bring your arms out straight in front of you while holding the weights. Open them to the sides, and then close again.

5. 

   Hold the weights resting on the front of the thighs so that you see the backs of your hands. Raise them in front of you to shoulder height. Bring them back down.

Tips & Warnings

• Bend your elbows at a right angle, but do not lock them in this position. Always keep body parts relaxed and fluid.
• Brush the area just below the side of your waistband when swinging the arms.
• Keep your shoulders relaxed. Take a deep breath and exhale hard. Your shoulders will automatically drop.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!

on 11/22/2005 Build up slowly. Start with 1 or 2 pound weights in each hand. Run as usual, carefully avoiding any joint pain.

I am now at 6 pounds in each hand (i weigh 160) and run 4 miles 4 times a week. It is an incredible workout both for my cardio and my arms.

Be sure to consume plenty of high quality protein (1 gram per pound body weight) to keep the muscles saturated to speed recovery time.