You should make sure not to bring your hand intentionally across your breastbone to the other side of your body, though, since this will unbalance the counterrotation of your trunk and may cause problems with your legs. You may also find, if your core action is excellent, that your hands are actually moving in ovals or circles rather than just diagonally. You may feel like your hands are tracing the line of one of your lower ribs. Your hands should move on a basically diagonal pathway, from your breastbone to your sides how far back they go depends on how hard you’re running. This means your elbows will be bent to a tighter angle than 90 degrees – it seems exact angle depends on your proportions. If you’re used to pulling your elbows in close to your sides this movement will feel exaggerated at first and it will take a lot of experimentation to get the hang of it. Your hands should stay close to your body, with your elbows sticking out as much as necessary to make this easy. So let’s look at how your arms should move for distance running, how this affects your footstrike and lean, how it’s determined by your core action, and what happens if you swing your arms wrong. Unfortunately if you do that almost nothing else will go right in your running form and you’ll be very disappointed with your speed, performance, and how you feel. The conventional advice on distance running arm swing is to bend your elbows 90 degrees and swing your arms straight front-to-back. Furthermore, I’m happy to tell you I’ve learned in my 10+ years of experience that you have much lower risk of injury in trying to change your arm swing than in directly trying to change your footstrike! The movements of your arms have a powerful effect on on your footstrike, the action of your legs, and your ability to lean forward when you run, and if you’ve been struggling to do any of those you’ll get more benefit from changing your arm swing than from anything you intentionally try to do with your feet or legs. And in gravity, the higher up in your body the action is, the bigger an effect it has. That’s a mistake, since your running form is a whole-body cycle of events driven by your relationship to gravity. This post is part of the The Balanced Runner Keys series.ĭistance running arm swing tends to be an afterthought - you probably think of it after your footstrike, your core, your posture, your cadence, and so forth.
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