[image_frame style=”framed_shadow” align=”right” title=”Figure 1″]http://geelongfootclinic.com.au/wp-content/uploads/2014/02/Figure-1.jpg[/image_frame]How do you improve arm swing and what makes the ideal arm swing?
For starters, the majority of your arm swing should come from your shoulder, not your elbow.
Think about your chin as being the centre line of your body. Note in Figure 1 to the Right of the page the line illustrated runs directly through the chin and down to the base of support (the foot). This runner is striding, trying to push hard, she has very little shoulder torsion (twisting at the shoulders) as a result of a very straight arm swing. This swing is not ideal as it is very tense and will not hold up over distance, however it is certainly preferable to what we see in the runner in Figure 2 on the Left of the page. Here the red arrow illustrates the hand moving downward and toward the midline of the body. This causes the left elbow to track back behind the body as illustrated by the blue arrow.
[image_frame style=”framed_shadow” align=”left” alt=”alt attribute” title=”Figure 2″]http://geelongfootclinic.com.au/wp-content/uploads/2014/02/Figure-2.jpg[/image_frame]
The result as you can see is a high degree of rotation (torsion) at the shoulders, the Right shoulder sitting forward, but more noticeable, the Left sitting a long way back behind the head. This rotation needs to be absorbed somewhere, and it will put additional pressure and subsequent fatigue on the torso, legs and feet. Obviously under this additional pressure, overuse injuries are more likely.
So that’s what not to do.
What should we be aiming for?
The shoulders should rotate to move the hand toward our chin. Now this doesn’t mean you give yourself an uppercut to the jaw every time you swing your arms. The chin is the reference point that creates the line in which your hand should move toward.
[image_frame style=”framed_shadow” align=”right” alt=”Running Style” title=”Figure 3″]http://geelongfootclinic.com.au/wp-content/uploads/2014/02/Figure-3.jpg[/image_frame]
Depending on your running intensity and speed your hands might make it all the way to your chin (high intensity) or only to your upper stomach or lower chest (low intensity). Figure 3 to the Right shows an elite runner displaying this perfectly. She’s pushing hard up ‘Heartbreak Hill’ in the Boston marathon, which is why the hand is going right up to the chin. She’s showing the movement of the arm is UPWARD & TOWARD THE CHIN. Not a downward and across the body movement seen in Figure 2.
When you try this don’t be concerned if your not pushing your hands all the way to your chin. Remember the chin is a reference for where your hands should move toward. This upward and forward movement will ensure the arm is in good position when it swings back.
The end result? The proper amount of shoulder rotation! Less energy expended, less force absorbed and a more efficient running style that is less likely to cause injury.
When you make this change, note the effect it has on your legs and feet. Depending on how inefficient your arm swing was in the first place you might be shocked by how big an effect it has on the lower half of your body. Don’t worry, this will almost always be a good change.
Challenges
The main challenge with altering your arm swing to something your not used to is creating stiffness throughout the shoulders. Runners who make this change sometimes report tension and occasionally mild discomfort throughout the shoulders and neck. [pullquote1 align=”right”]Persistence is the key and great results are available for those that are dedicated to improving[/pullquote1]
Like all our technique changes you need to ease into it. Do it for a little the first time you try it. Don’t go ‘cold turkey.’ Second time try a little bit more. Continue in this manner until it feels comfortable and you can do it all the time.
One last tip
Keep your hands relaxed (not a tight fist). This will help relieve tension.
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