The Key to the Arm Swing
By Coach Adolfo Salgueiro
As a running coach, one of the most common issues I see in running form has nothing to do with heel striking or lack of cadence. It has to do with one of the most important, yet neglected, parts of our running biomechanics: the arm swing.
Check that triangle between Meb Keflezighi’s left arm and his torso.
Gordon Pirie, British 3-time Olympian and a 1958 medalist in the 5000, says that “there is a lot more to running correctly than just getting your legs and feet working properly. What you do with your hands and arms is equally important”.
Arm movement balances our running form and usually is the culprit of many of the issues that happen below the waist. Fortunately, arm swing issues are way easier to correct that leg mechanics. A few basic exercises should assist you, unless you have skeletal issues that will prevent you to move your arms in the optimal way.
Grant Robison, a 2004 US Olympian in the 1500, observes that that is easier for runners to adjust their arm motion instead of their legs because arms are always in front of you, thus, they can be seen constantly, so you can really focus on them.
I read about a fascinating series of experiments led by Dr. Rodger Kram starting in 1999, which determined that about 39% of the energy used in running is dedicated to moving forward. Subsequent studies determined that 20% was used to the swing of your legs. When you include supporting your body’s weight and moving forward, you are talking about 90% of your energy use. Interestingly, he also found that the arm swing motion can provide an energy saving effect of 4% compared to not swinging your arms at all. Imagine what you can do with 4% extra energy.
The Key is Pushing Backwards
All the articles and books I’ve read about the biomechanics of running, and racewalking for that matter, agree that the key in the arm swing movement is pushing your elbow backwards. Robison says that “A powerful arm drive is 100 percent backwards. It is just the recoil that brings it forward. The stronger you can drive your arm back, the quicker your turnover will be, and the more reaction your feet will have in relation to that”.
Translation to that last statement: You want more cadence? Swing your arms faster.
I read in a book, but unfortunately, I couldn’t find exactly where so I could quote it and credit it accurately, that the great Meb Keflezighi, in order to find out if his arm swinging mechanics are working, he looks at his shadow. If he sees a triangle of light between his arm and torso, then he knows he is swinging back far enough. I’ve tried this and it works. Most likely you will only see the triangle in one arm, so to see the other one, turn your direction 180 degrees.
Of course there are other aspects of arm swinging that go beyond pushing backwards. For one, your arms need to be loose and your hands relaxed, starting at your fingertips. There can’t be any tension so they can swing back and forth and be part of the symphony of coordinated movement needed to achieve a good and energy efficient stride.
All this cannot be covered in the few hundred words of this blogpost. We will revisit this topic, next week for some additional biomechanical recommendations. In the meantime, start pushing those elbows back and reap the benefits.
If you want to read the follow up post, please click here.
