Perfect Running Arm Swing (+playlist)

Running Form and Running Technique: www.byrdand.com

Develop the perfect running stride

The legs account for 50% of the runner’s movement.  The bio mechanics of the leg action are stride length and stride frequency.  Stride length can be improved with a good stretching routine but it has limits based the runner leg length.   Stride frequency is the easiest way to improve a runner’s performance by increasing leg turnover. 

Byrdband has created a simple and easy way to improve stride frequency called the byrdband leg trainer.  The byrdband leg trainer is patent light weight poly-elastic webbing that strength the runner hip flexor, increase stride frequency, and creates the perfect leg stride.  This will not only improve a runner’s speed but also reduce the runner’s injury due to poor leg technique.  The byrdband leg trainer should reduce stress and impact on the body improving foot contact on the ground.

Byrdband Leg Trainer Drills: 

1.    Marching Drill- Begin by walking slowly forward on the balls of your feet, making sure your heels don't touch the ground. Use small steps, about 12 inches in length. Then raise your right knee to hip level (so that your thigh is parallel to the ground) on each stride. Draw your heel along your inseam as you raise your leg.

2.    Running Drill – Run 50 – 100 meters driving the knees with short quick steps. 

Perfect Practice = Perfect Performance

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©byrdband 2013

How to eliminate distance runner’s shoulder tensio...

Perfect Running Form: I have noticed a common pattern among distance runners in competition is shoulder tension which results in raised shoulders and limited ...

How to eliminate distance runner’s shoulder tension

I have noticed a common pattern among distance runners in competition is shoulder tension which results in raised shoulders and limited arm swing. This tension can contributes to a sore neck and limited or no arm swing which can result in poor performance.   

The main cause of shoulder tension is poor arm swing.  When most distance runners become fatigue they develop bad habits such as no arm movement and tight shoulders.  We spend a lot time training runner’s to improve endurance but spend little or no time teaching the proper arm swing which is a simple way to reduce fatigue.  The arms account for 40% of the running movement and it is very important to train the arms while training.    

There is a simple and easy cure to shoulder tension for distance runners.  Teach runners the A-B-C’s of a perfect arm swing.

Arm Swing A-B-C’s

A.   Relax hands with thumb up.  

B.   80° up swing elbow bend and 110° back swing elbow bend.

C.   The shoulder should be relaxed and swing as a hinge.  

We have designed a simple and easy way to create the perfect arm action.  Byrdband arm trainer is light weight poly-elastic webbing that attaches at the upper arm and around the wrist.  Byrdband will hold the arms at the correct angle while training.   

www.byrdband.com

Perfect Practice=Perfect Performance

©byrdband 2013

Create the Perfect Arm Swing A

Simple ways to create the perfect arm action

The arms are a vital part of the running motion they help create balance, the lifting of a runners’ knee and the forward drive movement.  If you can improve the arm action, you can significantly increase speed and help increase endurance by making the arms more efficient.  The arms account for 40% of the running motion while the legs and the core accounts for the reminding 60%.  For example, try to run without moving your arms and you will be slower and fatigue faster.  

Demonstration

Demonstrate the correct arm action for runners by driving arms up to the chin and down to the hip. Make sure the hands are vertical and slightly open to relax.  By driving the arms up and back, this will quickly eliminate any poor arm action.  Divide your runners into two groups’ sprinters and distance runners.  The sprinter arm action will be similar to that of a distance runner but with a higher and quicker motion.  The distance runner arm action will be a little shorter and slower motion.  

It is very important for the runners to control the speed and range of motion. By controlling the rhythm and range of motion, this will create speed and endurance while running.   The byrdband arm trainer is a great active training tool to teach the proper arm action because as the runner pushes back and down the byrdband’s patent elastic webbing will spring the arm forward generating power and speed.  

Drill 1

Have each runner perform the arm motion in a sitting position with the byrdband arm trainer. This will allow the runner to focus and control the range and motion of the arm action without having to focus on running.   

Drill 2

Have the runner perform the same running arm motion while standing.  If done correctly, you should see the hips firing ready to lift the legs, make sure there is no twisting motion, which is caused by the arms crossing the body midline. The hands have to brush the side of the hips and up to the chest.     

Drill 3

Start walking to perform the proper arm motion up to 50 – 100 meters and continue to make sure the arms drive up to the chest and down to the hip.  

Drill 4

Continue focusing on the range and motion of the arm drive while running 50-100 meters.  It is important the runner controls the upward and downward motion to develop effective and efficient arm movement. This will create improved endurance and speed.  
  

"Perfect practice = perfect performance"

© Byrdband 2013

The Secret to Running Faster and Longer

One of the most over looked element in running is the arm swing.  During my college track career at the University of Florida, I competed at the highest level and my secret to running faster and longer was perfecting my arm swing.  I learned when I started to fatigue that I should focus on my arm swing which resulted in running faster and longer.  The smoother and more controlled my arms were throughout the running arm swing the faster I ran.  I discovered the running arm swing consist of three points:

Relax Hands   

The hands should always be relaxed throughout the arm swing to minimize tension. Think about running with an egg in your hand.  The hands should always be in a vertical position basically having the thumb up to eliminate the hands from crossing the body mid-line. 

Arm Angle

The arm works like a pendulum.  The shorter the pendulum the faster it will move and the legs will follow.  Everyone talks about the arms being at a 90° angle throughout the running arm swing.  This is half true because at the top of the swing it is close to about 70° - 80° and at the bottom of the swing the arms will drop to about 110°-120° degrees to create balance.   

Shoulder Swing

A common problem with runners is tight shoulders.  Tight shoulder usually results from poor arm movement which makes it harder to breath.  This can be corrected simply by making sure the runner is swinging their arms instead of the holding them stagnate.  Make sure the runner drives the elbows back slightly, the arm should not pass the hips on the down swing and on the upswing the hands should not pass the chin. The control of the arms throughout the running arm swing will create speed and endurance.            

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© Byrdband 2103