Running Technique Upper Body

Running is a skill, a skill which isn’t taught. Our progression of crawling and walking is usually encouraged and taught, however, when it comes to running, this is something we are left to pick up by ourselves. We are rarely taught the skill of becoming more efficient runners by improving our running technique.

When it comes to efficient running, small adjustments can make a big difference.

5 benefits from a better running technique

• Improved speed
• More Efficient Running
• Lower Risk of Injury
• Less soreness
• Greater enjoyment

The upper body provides us with rhythm, speed and balance, which is why having a good posture is important. However, as we are all different, it isn’t as simple as one size fits all.

Head

Many runners tend to run staring at the floor directly in front of them. This can lead to a sore neck and sore shoulders at the end of a long run. You also miss seeing all that is going on around you and can make you slower too!

The recommended position for the head is in a straight line with the spine and looking straight ahead. Stand proud!

Shoulders

Shoulder position varies enormously from one runner to another. The ideal scenario is for the shoulders to be relaxed as opposed to tense. After a long run with tense shoulders, you will be stiff and sore! So try and relax those shoulders!

Arms

The arms can play a vital role in speed as the legs tend to follow what the arms do (you can put this to the test at the end). The recommended position for the elbows while running is at 90 degrees or slightly less.

Arm Swing

The arm swing should be back and forth and not cross the centre line of the body. If you draw an imaginary line across the centre of the body, try not to cross that line with your hands and arms.

Palms should be facing each with the forefinger touching the thumb lightly, as if holding a fragile object.

Arm swing – one way to remember this is chin / back pocket motion. With your arms swing until your hand is approximately at chin height, then go back until it is at back pocket level.

How do the arms affect speed?

During your next run you could try the following. Start at your normal speed, then literally drop your arms to your side. What happened to your speed?

Go back to your normal running speed, then with the elbows at 90 degrees, move the arms at speed back and forth (chin/ back pocket motion) What happened to your speed? What did your legs do?

Please note that these exercises should only be done after a proper warm up and that changes should only be introduced gradually.