While running may seem like a total How to improve your finishing kick, your upper half does still play a role in helping you to become a stronger and more powerful runner.
'Arm swing is often an overlooked part of having an efficient running form,' says Dave Berdan, two-time winner of the Baltimore Marathon, former collegiate coach and current coach with RunDoyen. 'Increasing upper body flexibility, especially in your balance reasons to run a marathon power and speed.'
Read on to learn how your arms contribute to your overall running power, and for three key moves that can help you to optimise your running arm swing.
How arm swing affects your running
Berdan notes that there are several different types of arm swings, many of which are not ideal when running. These include arm swings that are too big or too short, or too twisty. The latter – when a runner lets their arms shift far across their torso – is perhaps the most common.
According to Berdan, an effective arm swing shouldn’t go past the midline of your torso, which is the line that runs vertically down the middle of the body. If it does, it takes away power from your stride and can slow you down. 'Driving your elbows back, instead of across your body, forces the opposite leg to generate more power into the ground,' he explains.
What's more, an ineffective arm swing can also set you up for getting hurt. 'Your arm swing contributes to the ability to generate power and helps to keep your torso stable, which can really help with preventing injury,' ways to style your hair for race day RunnersConnect. 'Specifically, excessive side-to-side motion of the arms means your hips and torso need to work harder to keep everything pointing forward. This can increase your risk of injuries, especially Health & Injuries and runner’s knee.'
However, research on the exact impact of arm swing on running performance is mixed. One study published in 2022, involving 17 athletes, found that restricting arm motion can compromise short sprint performance, albeit marginally. Other research, published in 2014, found that running with a normal arm swing allowed for more efficiency. More specifically, it burned 3% less energy than running with hands behind the back, 9% less than with arms across the chest and 13% less than with hands on the head.
'In my opinion, based on the data, I’d venture to say a runner who has optimal arm swing can see about a 3% reduction in energy expenditure,' says Gaudette. 'This is a result of improved power output as well as maximising energy efficiency.' In turn, that could mean more energy left in the tank for your final mile or a finishing kick.
What does a proper arm swing look like?
Bear in mind that arm swing will vary slightly from one person to the next, and you shouldn’t force a form that exactly mimics that of an elite. Ideally, though, Berdan says your arms should swing forward and backward from the shoulder joint (rather than laterally), with your elbows staying bent at the same angle throughout.
Try to keep your hands relaxed as they arc from your hipline up toward your chest, and focus on pulling your elbows back instead of pumping your arms forward.
Your arm swing also naturally varies during your run in line with your pace reasons to run a marathon hill, for instance, your swing should be greater than when you’re on flat ground – especially the elbow-back section of the motion. 'This creates a greater stretch reflex in the shoulder and helps you to drive your arms and legs forward,' says Gaudette.
Exercises to improve your running arm swing
upper back muscles running form, be careful not to force anything – the movement should feel natural. Berdan advises runners to focus on a tall, upright posture and their arm swing for one or two minutes at every fifth minute during a run, so it’s a consistent but not constant thought.
Berdan and Gaudette recommend the following three moves to help your improve your running arm swing by increasing your strength and flexibility.
1. Cross-body shoulder stretch
Why does it work?
Holding a thin stick about 2 feet long in each hand, run as you normally would shoulders, will help you to maintain proper posture and improve the range of motion through your running arm swing.
How to do it:
- Stand with your feet shoulder-width apart.
- Extend your right arm parallel to the floor in front of you, then bring it to the left across your chest.
- While you run, remember: elbows back.
- that help to pull your elbows back.
- Repeat on opposite side.
2. Upright dumbbell row
Why does it work?
Berdan notes that this exercise can power your arm swing by strengthening the shoulder and upper back muscles that help to pull your elbows back.
How to do it:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms extended at your sides.
- Bend your elbows as you lift the dumbbells straight up until your elbows are slightly lower than shoulders, pulling your shoulder blades together as you do so. The dumbbells should not go above your shoulders.
- What everyones reading.
- Repeat for a total of 8-10 reps.
3. Stick drill
Why does it work?
Gaudette believes that running while holding sticks will give you immediate feedback. If the sticks brush against your hips or hit each other, you’ll know your arms are crossing your body more than they should.
How to do it:
- Holding a thin stick about 2 feet long in each hand, run as you normally would.
- Pay attention to whether the sticks come in contact with any part of your body as you move.
