Comments on: Run with Your Arms

By: Keith

Keith — Sun, 28 Sep 2008 08:47:25 +0000

Great question and it raises a multitude of answers – the best answer I can give is – it depends!

As running encompasses short distances (100m) to ultra-marathons, varying terrain (flat tracks to mountains), different tactics and appeals to different skill levels, the arms are an important, if not essential, part of a runner’s efficiency.The arms provide the rhythm for the legs – pump the arms faster and the legs will follow, push the arms up and it is easier to bring your knees up, or swing them like a pendulum and the feet will follow a straighter path. Once the arms stop moving the legs will not move as well. Watch the 100-200 meter runners and their exaggerated arm action to keep their knees up and legs driving, to the smoother arm action of a marathon runner to conserve energy. But watch the end of a close long distance race and you’ll see the arms pumping, like the sprinter, to generate the drive.

The best analogy I can think of is in swimming – the arms pull the swimmer through the water but the kick (legs) set the pace. The reason for this, and I am not a sport physiologist, is the range of motion of the arms (and legs in swimming) is less than the legs (or arms in swimming). It is easier accelerate the arms in running than the legs and this provides additional momentum for the legs to follow.

Another concern with the arms, starting at the fingers and ending at the shoulders, is keep them relaxed. As soon as any part of the arm stiffens or tenses up, the rest of the arm (from shoulder down or finger up) will also tense up. Relax the fingers (shake them out) or shrug your shoulders (and let them relax) will allow your arms to move freely (not wildly) and allow the runner to be more fluid. If the arms are tense, the result will tension will throughout the body and slow down or inhibit leg movement.

I’m a keen advocate of running with your arms and encourage younger runners during training to concentrate on their arm action.

By: kch

kch — Sun, 03 Aug 2008 16:57:25 +0000

@Christine, I don’t know of any specific exercises you can do to correct this. I think the best you can do on this is just check your positioning occasionally during your runs to see what you’re doing, and if you notice yourself swinging across your body, consciously concentrate on your arm swing and arm position for a few minutes. If you do this a few times on every run, you should start to see some improvement and you’ll need to do this less and less.

By: Christine

Christine — Thu, 31 Jul 2008 00:28:37 +0000

I often find myself swinging my arms across my body instead of moving them forward & back. Are there any excercises I can do to improve my arm swinging form?

By: kch

kch — Mon, 05 May 2008 14:54:58 +0000

@Liz – That was really nice of your friend to mention – sometimes it’s not so easy to notice on your own when your mechanics are off! And I think you’re right…if I’m on a tough hill, it does help to pay attention to your arms, and perhaps work them more slightly more aggressively than you would on the flats.

By: Liz

Liz — Mon, 05 May 2008 14:17:02 +0000

I’ve just started running again after the birth of my son (2 years ago) and a friend noticed that my left arm doesn’t swing when I run — a side-effect of post-partum troubles, so I have to consciously get it going. The good thing is that it made me really pay attention to how I use my arms when I run — it makes a big difference uphill!

By: kch

kch — Thu, 01 May 2008 17:43:24 +0000

@Jacqueline – I see so many people out running that do the ‘crazy all over the place’ arm swing that your talking about! Yours must have been really severe to cause you that much of a problem.

Sounds like you’ve really improved in this area. Keeping my shoulders relaxed is the hardest thing for me – I have to check in with myself a few times during each run – especially hard/long workouts – to make sure I’m doing this.

Good luck with your NYC Marathon training – I’m going to start mine in earnest after I run the Colfax half.

By: Jacqueline Carly

Jacqueline Carly — Wed, 30 Apr 2008 19:39:24 +0000

I remember when I first started running I had this crazy all over the place swing. It got so bad that I ended up at the doc’s office w/tendonitis in my shoulder…so not fun! Anyway, now I try to keep it close to my body with more of a back swing as if I were being pulled back from my elbows. I also try keeping my shoulders down & relaxed so I don’t end up all discombobulated later.
Just started my training for NYC marathon so this is a great reminder for those long runs. Thanks!

By: kara

kara — Wed, 30 Apr 2008 15:21:58 +0000

The only time I swing my arms is when I’m power walking – to pump up the workout.
Don’t need that extra workout while running.

By: kch

kch — Wed, 30 Apr 2008 14:22:38 +0000

@Rachel – I don’t think you should worry about your form all of the time. It’s just something that you may want to think about occasionally, especially if you know there’s something about your mechanics that could be improved.

For example, I tend to tense my shoulders and drop my arms when I’m tired, which probably makes me tire even faster. So, if I check in with myself occasionally during a run to make sure I’m not doing those things, and correct them if I am, it makes for a better run.

By: Rachel

Rachel — Wed, 30 Apr 2008 13:52:18 +0000

I run with my arms fairly close to my body already. But I prefer to not think about technicalities like where my arms are because then it really sets off my rhythm. And then it makes for a tough run because I’m constantly worried about something as crazy as where my arms are. Running is an enjoyment for me and if I were to get down to the nitty gritty like that then it wouldn’t be as much fun. I just have them where they naturally fall…alot easier than trying to contort myself into some position that might or might not help my run…