Proper Arm Movement While Running: Tips for Arm Technique

Many runners underestimate the importance of arm technique while running.

While most runners focus on their leg movements and breathing, the significance of proper arm movement is often neglected. However, arm technique plays a crucial role in running efficiency and overall comfort.

Why is Good Arm Technique Important?

Proper arm movement contributes significantly to overall balance and body stability. It helps keep the body upright and supports forward motion. Efficient arm technique reduces energy waste and allows runners to run longer and faster without tiring prematurely.

Additionally, good arm posture can help minimize the risk of injury by preventing unnecessary strain and tension in other areas such as the shoulders and back.

Common Arm Posture Mistakes While Running

Many runners unconsciously make mistakes in arm movement that can negatively affect their performance. One common mistake is arms swinging too far. Some runners swing their arms excessively, which leads to energy loss. Arms should move in rhythm with the legs and should not swing too far forward or backward. Another common issue is tense shoulders. Often runners raise their shoulders and tense their arms, causing unnecessary strain in the upper back and neck area.

In many recreational runners, we also see crossing arm movements. When the arms cross in front of the body, it creates inefficient torso rotation, which can disrupt running economy and balance. This often also leads to an incorrect elbow angle. The elbow joint should be at about 90 degrees. A too narrow or too wide angle can reduce arm movement efficiency.

Disadvantages of Poor Arm Technique

Poor arm technique can have several negative effects on running. It increases energy waste, as unnecessary movements and tension require more effort. This can subsequently reduce endurance and limit performance. Additionally, poor posture and tension can lead to muscular discomfort, especially in the shoulders and neck.

Over time, the risk of injury increases because stress on joints and muscles is unevenly distributed.

Improving Arm Technique and Exercises

To improve arm technique, it is important to consciously focus on your body posture and movement patterns.

Here are four key tips from our HDsports team, which correspond to some of the errors mentioned above:

1. Upright Posture: Maintain an upright and relaxed posture. Keep your shoulders loose and avoid raising them.
2. Proper Elbow Angle: Keep the elbow at a 90-degree angle. Avoid swinging your arms too far forward or backward.
3. Parallel Arm Movement: Move your arms parallel to your running direction and avoid letting your hands cross in front of your body.
4. Rhythm and Synchronization: Synchronize your arm movement with your running rhythm. The arms should move in the same rhythm as the legs.

Exercises to Improve Arm Technique

• Arm Swings: Stand upright and swing your arms forward and backward at a 90-degree angle. Ensure the movement comes from the shoulder and elbows do not flare out excessively.
• Mirror Exercise: Run in front of a mirror and observe your arm movement. Correct your posture and movement pattern if necessary.
• Coordination Drills: Integrate coordination drills such as arm circles or diagonal arm-leg movements to improve synchronization and mobility.
• Hip Touch: While running, touch your hip with each arm swing. This helps optimize the elbow angle.

Summary

By following these tips and exercises, you can optimize your arm technique while running, which will improve both performance and comfort. Make sure to work on your technique regularly and correct mistakes early to benefit from the positive effects in the long term.