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.
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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
Instructions
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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.
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2
Standing up, do the same exercise, watching that the weights do not fall below hip level.
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Bring both hands up sideways simultaneously, while holding the weights. Reach shoulder height, then bring them down slowly.
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Bring your arms out straight in front of you while holding the weights. Open them to the sides, and then close again.
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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.
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1
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.
