Why swing arms when running

Next time you watch a group of elite runners, pay attention to their arms. This characteristic of good runners is more universal than any type of footstrike or leg swing mechanics. Driving your arms backward shifts your balance more upright and forward, so that your feet can land closer beneath your body and push backward. Keeping your arms back can do more for your footstrike than thinking about where your feet are landing.

Where and how you land depends largely on the strength, mobility and mechanics of your hips, legs and feet, and, if altered without improving the underlying mechanics, usually ends up creating an unnatural, less-efficient stride.

Your arms, however, are not weight bearing, so their movement can be more easily modified. They do, however, affect balance and cadence, and subconsciously influence what your legs and feet do. Thus many who work with runners on their stride increasingly are finding cuing arms the most effective way to get people to start moving more efficiently.

The more powerful element of the running arm swing should be focussed on driving the elbow backwards, creating shoulder extension. Any runner who feels pain and tightness in their shoulders, upper back or neck may be subconsciously elevating their shoulders when running — storing tension.

This should help you to avoid shrugging your shoulders as you run. Equally, many runners make tight fists as they run, or hold their hands stiff. Either of these options will create unwanted tension in the arm. To encourage a relaxed, efficient arm swing, try to hold the hand gently closed with the thumb and side of the bent forefinger pressed lightly together. If you found this info useful, you may also want to watch this video about Efficient Running Arm Swing Techniques.

Practice these drills regularly to perfect your upper body action as part of a more efficient running form. Having trained as a sports rehabilitation therapist, James now works exclusively with distance runners, helping athletes from beginner to pro to run stronger and pain free. Check out James' marathon training plan for beginners [PDF].

His transition into distance running has taught him what his body is capable of, a process which is ongoing! Read more Develop Your Running Technique Skills. Kona Running Technique Footage. Excellent advice. I did not understand it at first. You can help prevent this tension by imaging your hands are each holding a potato chip that you're trying not to crush. This will keep your hands and arms relaxed, and help you save energy over time. More Running Articles.

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