Is there are proper form to running? Many people think that running is all about footwork, stance, and rhythm. What they do not know is, the form of the arms is just as important. Arm movement gives a strong impact on the entire act of running, in the movement of the feet, in the forward motion of your body while you run. However, you should use your arms when running more efficiently.

PROPER ARM PLACEMENT

Studies show that you must relax your hands, put down your shoulders, lower your arms, and thrust your elbows backward. You should avoid swinging your arms inappropriately while running. The hands must be placed adjacently to the body, especially to the core (heart) and you must thrust out your elbows to the utmost.

HOW PROPER ARM MOVEMENT IMPACTS FOOT STRIKE

When your hands are placed adjacently to the body, it enhances the foot strike, because feet alight below the hands. Should you run at a fast pace, securing your hands adjacently to your body alights the feet nearer to the gravitational center. This manner of placing your hands will also make it simpler to double up when running and places your upper extremities in a more strategic point to thrust ahead.

PROPER ARM SWING

Running must consist of a comfortable cadence. Arm swing has an impact on the total cadence. When your arms are hanging and swinging on the sides, this will be awkward and ill at ease. It also places unnecessary effort on the other parts of your body, like your spine, limbs, and hips. The right arm swing is vital in keeping your body steady and stable when running.

The proper arm swing also decreases effort and consumption of energy while balancing the body. It also assists in thrusting ahead and lifting the body while picking up the pace. The lower extremities also benefit from the proper arm swing since it reduces tension and enhances pelvic rotation.

Many runners focus on their lower extremities in running and overlook the importance of proper arm swing. Most runners, especially those who run for long distances, prefer to place their arms forward-facing and relaxed with slight movement. They say this can help them preserve energy, but that is not the real case.

CORRECT FORM OF ARM SWING

First, you must bend your elbows at a range of eighty to one hundred degrees. Hold your elbows adjacent to your side, with a consistent movement, and avoid swinging them across the body. Second, the swinging movement must come from the shoulders. Ensure that you fasten your shoulders, that they do not move up, down, frontward, or rearward. Third, the hands must not be clenched, but free and eased. This loosens the tension on the shoulders. Keep them adjacent to the core. Lastly, focus on thrusting your elbow rearward so that the frontward movement will be effortless. This releases tension from the lower extremities and assists in lifting your feet as you stride.