What muscles are important to build for cross country?
I know you need leg and calf muscles. I’m mainly wondering about upper body muscles that I can work to be more efficient in cross country.
Running is an all-around sport. Since you’re wondering about upper-body, I’ll honest and tell you that everything in the upper-body will play a sufficient role in running.
Make sure you have a strong core (abs and back). A strong core keeps your body up and balanced and helps you keep your form during fatigue.
Exercises: Crunches with your knees bent and with your legs up at 90 degrees, side crunches, and back "flops" for your lower back.
You arms and shoulders give you that extra pump when your legs are tired. They will help you power through that stride or that last mile or up those hills when you need it most.
Exercises: Push-ups, pull-ups, bicep curls, over-hand claps, and anything with weights.
Your chest keeps your body up and clear to get enough airflow to your lungs.
Exercises: Push-ups (regular or elevated).
If you want to strengthen your body for endurance purposes, make sure you do more reps and less rest and it would also help if you did your workouts after you run. You’ll be more tired, but in the end, you’ll be feeling stronger after you get used to it.
Hope this helps, good luck and God bless!
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October 15 2009 11:45 am | Cross
Lakers/ Dodgers/ Raiders on 15 Oct 2009 at 4:58 pm #
Abdominal muscles, hips, back…pretty much the whole torso.
References :
XC_Runner on 15 Oct 2009 at 5:16 pm #
Running is an all-around sport. Since you’re wondering about upper-body, I’ll honest and tell you that everything in the upper-body will play a sufficient role in running.
Make sure you have a strong core (abs and back). A strong core keeps your body up and balanced and helps you keep your form during fatigue.
Exercises: Crunches with your knees bent and with your legs up at 90 degrees, side crunches, and back "flops" for your lower back.
You arms and shoulders give you that extra pump when your legs are tired. They will help you power through that stride or that last mile or up those hills when you need it most.
Exercises: Push-ups, pull-ups, bicep curls, over-hand claps, and anything with weights.
Your chest keeps your body up and clear to get enough airflow to your lungs.
Exercises: Push-ups (regular or elevated).
If you want to strengthen your body for endurance purposes, make sure you do more reps and less rest and it would also help if you did your workouts after you run. You’ll be more tired, but in the end, you’ll be feeling stronger after you get used to it.
Hope this helps, good luck and God bless!
References :
Former Varsity state qualifying high school XC/Track runner; Collegiate runner.
wayne2write on 15 Oct 2009 at 5:35 pm #
It is critical that you build all your core muscles with sit ups, crunches, leg raises, planks, side planks, lunges, and squats three times a week. These will develop your core muscles: your stomach, back, glutes (butt), and hips.
References :
I am a multiple national running champion and a national coach.
Picky on 15 Oct 2009 at 5:47 pm #
Hip flexors
Abdominals
Calves
Thigh muscles
References :