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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