Posted: 27/02/2014 at 11:43
Yes, sadly extra upper body weight does hurt distance running times.
I came from a weight training background and have largely given up weight training with heavy weights. But you can still get a nice Bruce Lee like physique as a distance runner through doing high rep body weight exercises such as wide arm press-ups, wide arm chin ups, low weight/high rep rowing or lat raises. Abdominal/core work is pretty crucial too (for any runners!)
The trick is to aim for about 20-30 reps per exercise; wide arm chin ups are the exception.....you won't do more than 10-15 reps without a machine with assistance (Mo Farah uses one).
These five exercises are key because they cover all the upper body muscle groups. Its what I do:
Pressups: Pectorals and triceps
Chin ups: Biceps/forearms and lower back
Lat raise front & side: Shoulders/Deltoids
Rowing: Middle back/upper back/biceps/forearms
You shouldn't put on much weight at all with this if you keep the reps high, but it should help cosmetically and perhaps a touch with explosive work!