Running Form–What should you do with your Arms and Hands When you Run?
Recently I received my fantastic photos from the North Face endurance Challenge in Utah. They were too good not to buy. gorgeous scenery and I actually look like I am having fun when I am running. The more I looked at my pictures though the more I began to wonder, “What is going on
“Why are my hands open like I am about going to start dancing like a robot?”
“Am I bracing for a big fall?”
As I looked at my pictures I began to realize that I am not efficiently using a critical part of my body when I run sometimes, my ARMS! If I am not being efficient then I must not be going as fast as I truly can. When I was little and a figure skater my coach and my mom would constantly remind me to keep my hands and arms up in a strong position but I often let them droop. Apparently floppy hand and weak arm syndrome has transferred over to my running! I must fix this! But how?
Running Form: Proper arm and hand positioning
Your arms play an important role in your running. Your arm swing will help you to set your cadence and stride. The more strength and speed that you carry in your arms the stronger and faster your running stride will be. So what does proper arm and hand positioning look like when you run?
- Keep your hands loose. Someone once told me to imagine holding a bag of potato chips in your hand. Your hand should be closed but not closed so tightly that you would “crush all of the chips!”
- Your palms (in a loose fist) should be facing each other (If you look at my positioning in the picture my hands are in a totally incorrect position.
- Keep your arms at a 90 degree angle. Think of your hips a a line and keep your arms in a 90 degree angle above your hips.
- Stay relaxed through your shoulders so as not to waste energy.
- Swing your elbows back and forth in a line.
- Don’t swing your arms across your body as this will cause your hips to rotate.
- Use your arm strength to propel your run forward. Use the strength that you have in your arms!
Hopefully these tips will help you. I definitely need to do some work on my running form especially when I start to get fatigued. It can be so easy to get lazy! Perhaps making some corrections to this flaw in my running form will bring me some more speed? Here’s hoping!
What do you need to work on with your own running form? Do you have lazy arms when you run like me?
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