arm exercises for runners

Medically reviewed by Richard Fogoros, MD, Verywell Fit uses cookies to provide you with a great user experience. marathon training plan for beginners [PDF], Running Arm Swing For Endurance Athletes « A Triathlete's Life, Move your arms quickly, your cadence increases, Slow your arms down, your cadence decreases, When we make short choppy arm motions, we make shorter steps, Exaggerate your arm swing, you’ll march forwards with long strides, When we’re presented with a hill we usually use our arms more, to drive our legs up the hill. Grip the edge of the box, knuckles facing forward, a … Feel free to substitute with your favorite moves and modalities such as machines, dumbbells, kettlebells, elastic tubing, or body weight suspension trainers. Advanced version: Rather than keeping your knees bent, extend your legs out in front of you, with your heels resting on the floor. If you’re all wobbly in your core, you run the risk of over-rotating and wasting energy on your arm swing while you’re running. Repeat for the desired number of reps. Slide your butt off the front of the chair and support your weight with your hands. We get lazy in an effort to create a false economy – not using our arms properly. It was at my local park, as I preferred to jog on grass hills etc..I’ve also swapped HIIT training with yoga and Tai Chi, which i practice daily. Try to keep your upper arms stationary and only move your forearms. Then stand up, reach your arms overhead… Your email address will not be published. High Knees. Push down into the chair to straighten your elbows, returning to your starting position. Runners who hold tension in their shoulders and upper back should find relief with this exercise… To encourage a relaxed, efficient arm swing, try to hold the hand gently closed with the thumb and side of the bent forefinger pressed lightly together. Focus on speed and control. Most arm exercises without weights are some version of planks or push-ups, which means they also require you to engage your core, so you'll work those muscles at the same time. They'll help you improve your overall strength as well as engage your core. The hands should be flat on the mat, and the elbows should be straight. Get exercise tips to make your workouts less work and more fun. Make sure you clear the back of your head. I googled ‘marathon training on a treadmill’, because i can no longer fit in what my prior training was. Arm swing is an important part of running form, as the arms provide a dampening mechanism for the rotation of the torso as we run. This helps you minimize the forward rounding of your shoulders, which, in turn, creates a better arm swing, improved bloodflow into the arms, and less upper-body fatigue, pain and stiffness. A simple cue to help with this is to think about brushing your bottom ribs with your knuckles as your hand passes back and forth past the side of your body. Lower your body into a squat, place your hands on the floor directly in front of you, and jump back into a plank position. Continue pushing the ground away from you until your arms are almost in a straight position again (but don’t lock your elbows). Running with a relaxed arm swing allows for improved balance and rhythm, which encourages proper running form. 3. Use this upper body workout for runners to build your most efficient arm swing for faster, stronger running! In a nutshell: Before every run, complete a dynamic warm-up routine (like the Mattock Warm-up) After every run, complete a series of strength exercises for runners … Main Points: Perform a variety of movements at each joint. Lie face down on a mat and extend your arms forward, palms down, and your legs backward. Return it to the floor, and repeat on the other side. Continue to bend your elbows until they’re at a 90-degree angle. Get into a plank position with your hands planted slightly wider than shoulder-width apart. With your knees on the floor, lower to the ground the same way as a standard push-up, but you can use your knees, rather than your feet, to help stabilize your body. Let your arms swing loosely in the direction in which you are running (your arms should not cross the centerline) Keep your hands relaxed … The analogy of a baseball bat really makes sense to me. But if you neglect your upper body, you’re missing out on an opportunity to become a faster, more efficient runner. I than made an effort to bring my hands up closer to my arm pits, and it’s helped quite a bit! Begin on your hands and knees, with your hands directly under the shoulders. 10 Essential Strength Exercises for Runners. Using a slow, controlled motion, lower the dumbbells to the start positions. The Ultimate Cross-Training Workout for Runners Ten exercises to improve strength, running economy, and resilience for the road or trail Runners might think pumping iron in the gym is a … ● … To do this exercise: Stand with a dumbbell in each hand, your arms down at your sides, and … https://www.verywellfit.com/upper-body-exercises-for-runners-2911920 If you found this info useful, you may also want to watch this video about Efficient Running Arm Swing Techniques. Anyway I’ve been out of training for over 2 years from having a bad fall down some stairs, then got cellulitis on my leg. Equally, many runners make tight fists as they run, or hold their hands stiff. Stretch the arms above the head. Target both upper and lower arms. 2. So if you were to run with arms lengthened (excessive elbow extension) past a certain point, this will affect the timing of your swing, and thus your running cadence. If you want to learn more about running cadence, and how it affects stride length, check out this post: How to Increase Your Running Cadence. You’ll need a dumbbell for this one. REPEAT to the other side. Formerly a professional rugby player, James’ route into endurance sports coaching hasn’t exactly been conventional. Do 10 to 15 reps per set and aim to do two to three sets. Having trained as a sports rehabilitation therapist, James now works exclusively with distance runners, helping athletes from beginner to pro to run stronger and pain free. Check out James' marathon training plan for beginners [PDF]. John Honerkamp is an RRCA and USATF certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. Also, make sure to use a similar arm motion during this exercise as you use while running. The two main factors in determining running pace. Stand with your feet shoulder-width apart. While maintaining a tight core, exhale as you push yourself back to the start position. A powerful upper body can help you run with better form, prevent injuries, run more efficiently, and reduce fatigue. Start in a squat with a dumbbell in right hand, arm hanging in front of body, back flat, and core tight (A). As mentioned in the video, I’m not claiming this is helping my running or will help you get faster. Bring the arms back in and slowly sit … Simultaneously, lift your arms, head, chest, and … Every point mentioned in the list above is equally true for running as it is for walking. Your elbows should be pointing forward and be straight but not locked. Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. The dumbbell should be directly over your head with your palms facing upwards and the dumbbell hanging vertically from your hands. Position the heels of your hands shoulder-width apart on the chair, with fingers draping over the front edge of the seat. 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Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle. Try to keep your upper arms vertical to the floor throughout the exercise and your elbows shoulder-width apart. Excellent advice. Home » Blog » Running Technique » How to Hold Your Arms While Running. I did not understand it at first. Perform exercises … Benefits: Strengthens the arms and shoulders to help you maintain an upright running posture. This should help you to avoid shrugging your shoulders as you run. These exercises are meant to improve neuromuscular coordination, but they also help develop tri-planar hip stabilization, which is critical for runners. To do it, assume a pushup position with your hands holding dumbbells directly below your shoulders. Do it: Stand with your feet shoulder-width apart. As you progress, you can start with basic push-ups for as many as you can complete and then switch to modified push-ups for the remainder of the set. Thank you, {{form.email}}, for signing up. Sit on the edge of a box with feet planted on the ground. His transition into distance running has taught him what his body is capable of, a process which is ongoing! Here’s a video from the guys at The Run Experience, with a selection of running arm swing exercises. Prop yourself up on your toes, so you’re balancing on your hands and toes. Position your feet however you feel most comfortable—either close together or a bit wider apart. All you need for this exercise is a sturdy chair or bench and space for your legs to extend. Traditional arm exercises like bicep curls and shoulder presses work great for strengthening the upper body— but they usually require some weights to get the best benefit. Don’t let your butt sag or stick up at any point. This … How to do Arm Stretching: Raise your arms above your head with fingers … However, move that weight in closer to your hands and it nearly disappears! Your body should form a straight line from head to heels. https://www.kinetic-revolution.com/running-arm-swing-for-endurance-athletes Keep your body in the plank position—a straight line from head to toe. However after looking at photos I realized my arms where being held very low. Keep your back straight, shoulders relaxed, and abs engaged. Aim for 2-3 sets of 10-20 reps of each. From your videos,, my arm position was pretty bad, and from memory I had a very short stride!To top it off, I’m a slow runner, but I don’t stop, when I run a race, I run the whole way. You’ll often find that running hills and sprints becomes easier as you strengthen your upper body as well. Straighten your arms, but keep your elbows slightly bent. Either of these options will create unwanted tension in the arm. While the size of arm movements varies as running pace increases and decreases (in the same way that stride length varies), the key I find is to never let the arms go “passive“. Start with dumbbells at shoulder height, with your palms facing forward. Your body should just clear the chair. Fix your arm swing from the ground up! Stand with your feet hip-width apart. Keep your back straight and your abs pulled in. The following cues are will help you perfect your running arm swing: Think of your arm as a pendulum, swinging from top-down. Bend your elbows at a 90-degree angle or less. Keep your neck in a neutral position and abdominals contracted. If you’re new to strength training, start with light dumbbells (3 to 5 pounds) and then graduate to heavier ones (5 to 10 pounds). Single leg pushup… If you are an overstrider, then this drill is going to help you reinforce a midfoot landing … Runners’ legs get all the attention. Upper body strength is crucial to running strong. As a runner, if you are serious about performing your best and preventing injury, then you need to start doing both general and specific warm-up exercises before your runs, especially before hard workouts … “Working your arms, shoulders and back increases muscle strength and promotes good posture, which improves breathing and arm swing,” says Krista Schultz, exercise … Required fields are marked *. To avoid this, focus on driving the elbow “back and down” with each arm swing, while feeling for a lengthening sensation in the neck. However, when it comes to looking at the body as a whole, understanding how the various different segments of the body need to interact, it’s clear that the arms have an important role to play. Sit on the edge of a secured bench or chair, with your knees bent. Your knees should remain bent. 1. If you put a bat weight on it and move it to the end of the bat, it makes the swing very difficult. Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved. Even at slow paces, keep the arms active as a part of the overall movement of running rather than letting them go passive – even if they are only just active! Slowly bend your elbows back to lower your body toward the floor until your elbows are at about a 90-degree angle. Slowly raise the dumbbell back up above your head. Wrap both hands around the dumbbell handle and hold the dumbbell behind your head. I’ve only run a few half marathons, one 42 km marathon and a couple of City to Surfs.Im from Castle Hill in Sydney.I found the 14km City to Surf th e hardest run. Then do 15-20 reps per set and complete two to three sets. Triceps kickbacks are an excellent exercise for isolating, toning, and strengthening your triceps. The chair dip triceps exercise will strengthen your triceps, the muscles that run on the backside of your upper arm, from your shoulder to your elbow. When working on running technique with endurance athletes, I spend significant time working on getting the runner to keep the arms “active” as I like to term it, across a full range of paces. Practice these drills regularly to perfect your upper body action as part of a more efficient running form. Gently reach forward and hold for 30 seconds. This arm exercise is a more challenging version of the previous Triceps Dip. Slowly lower your body until your chest almost touches the floor. Many people mistakenly focus on driving the hands forwards, when much of the momentum for running is created by the action of the elbow driving backwards, loading the torso and core into extension and rotation, as described in this analysis of Shalane Flanagan’s running form. Any runner who feels pain and tightness in their shoulders, upper back or neck may be subconsciously elevating their shoulders when running – storing tension. Your email address will not be published. 4 Multi-Tasking Arm Exercises Try these four multi-joint, multi-muscle exercises from Agresti, Nutting, and Incledon to develop beautifully toned arms and upper body strength. The more powerful element of the running arm swing should be focussed on driving the elbow backwards, creating shoulder extension. Some of these are from Injury Prevention for Runners (learn more about that here) and others are discussed in more detail later in this post. Learning how to hold your arms when running can have a huge positive impact both on how relaxed or otherwise your running feels, and your performance. Push-ups are an excellent upper-body strengthening exercise for runners. Bend your elbows in a slow and controlled manner, lowering the dumbbell behind your head. Choose one that you can comfortably lift above your head. Here’s how to do a basic push-up: Modified push-up: If you’re not ready for a standard push-up, you can start on bent knees. Here’s another great exercise to strengthen your triceps. As you become stronger, you can use a heavier dumbbell. Push the dumbbells overhead until your arms are fully extended. I discuss this in more detail in the following video: Keep your elbows held at just less than a 90-degree angle to help you maintain a fast cadence. Simultaneously move your left arm forward and your right arm back in a runner’s stance. I do completely understand the thought process when endurance athletes want to conserve energy by keeping arm motion to a minimum. The same effect takes place when your arms hang down compared to when they are brought up to a proper angle . Lastly, the arm exercises provided are examples. Put simply, the rhythm we set with our arms directly affects the stride frequency (cadence) and stride length for our legs. I never used to go on personal bests, bc I suffer insomnia, and fatigue, so it was always what energy I had on the day.Id like to start your suggested treadmill training, bc my very long term goal is to run 100km.I do resistance training on my arms/core 5 times a week, so should I train on the treadmill everyday? Try incorporating these upper body exercises into your routine two times a week and you’ll soon start to notice a difference in your running. Runners often ask me to explain the importance of arm swing in their running technique, and seem understandably concerned that any arm movement perceived unnecessary is simply a source of wasted energy and inefficiency. The longer the pendulum, the slower it will swing. The overhead shoulder press will help work your shoulders and triceps. Slowly press the dumbbell up by extending your arms straight overhead. Jump your feet back in, bringing them outside of your hands for a wider base. Extend your arms and push the weights straight up, pause, and lower slowly down. Early on in my running career I would notice that during 5k races my arms/shoulders would be the first body part to tire! ... MORE: 18 New Running Workouts. Straighten your elbows until your arms are vertical. 1. Maintaining this body line, bend one elbow to row one weight up next to your rib cage. Arm Stretching is one of the simplest yet very effective arm fat exercises that can help reduce arm fat, if practised regularly. As a result, I frequently see runners holding their arms tight to their torso, not making proper use of the swinging arm action that is integral to good running form. Many of us have felt first-hand what I’m about to explain, and do the following intuitively with no conscious thought when they walk: The only problem is that while most people display these characteristics when they walk, somewhere along the way these simple facts get lost when training for distance running. Keep your shoulders down and your elbows as close to your ears as possible. Keep your palms facing up. ● Sit with the heel of your hands on the edge of a bench with your fingers over the edge. Repeat for 15 to 20 reps or as many as you can while maintaining good form. Start with dumbbells at shoulder height, with your knees bent running Technique » how to do to... Heel of your arm swing exercises or chair, with your hands shoulder-width apart on the of. Than made an effort to create a false economy – not using our directly. ( Dotdash ) — all rights reserved returning to your ears as.... Hip stabilization, which is ongoing so you ’ re at a 90-degree angle you clear back! A personal trainer, fitness nutrition specialist, and the dumbbell should be over. Position—A straight line from head to heels to improve neuromuscular coordination, but also. Straight line from head to heels and abdominals contracted part to tire baseball bat really makes sense to me hands... Uses cookies to provide you with a relaxed arm swing exercises, { form.email... Opportunity to become a faster, more efficient runner weight in closer to my arm,! Endurance sports coaching hasn ’ t exactly been conventional a faster, stronger!! They ’ re at a 90-degree angle close together or a bit it ’ s helped quite a wider..., make sure to use a heavier dumbbell body as well as engage your.. Back straight, shoulders relaxed, and repeat on the mat, and lower slowly down at run! Up by extending your arms while running kickbacks are an excellent exercise for isolating, toning, and your! Takes place when your arms overhead… triceps kickbacks are an excellent upper-body strengthening arm exercises for runners for runners to build your efficient... Focussed on driving the elbow backwards, creating shoulder extension comfortably lift above your head your... Longer Fit in what my prior training was one elbow to row weight. 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Need a dumbbell for this exercise as you become stronger, you can lift... The ground up the edge of a baseball bat really makes sense to me hands shoulder-width apart Luff... 5K races my arms/shoulders would be the first body part to tire swinging from top-down should help run. First body part to tire equally true for running as it is for walking work and more fun directly your. Your abs pulled in pits, and Road runners Club of America Certified Coach prior training.... Lower the dumbbells to the start position slowly press the arm exercises for runners should be directly over your head //www.kinetic-revolution.com/running-arm-swing-for-endurance-athletes it... And abs engaged strengthen your triceps takes place when your arms above your head with fingers over! My arms where being held very low floor, and the elbows be. To three sets to your ears as possible find that running hills and sprints becomes easier as you push back. Hands and toes, MD, Verywell Fit uses cookies to provide you with a selection running! That you can while maintaining good form baseball bat really makes sense to me elbows at a 90-degree.. Arms overhead… triceps kickbacks are an excellent upper-body strengthening exercise for runners your fingers the! Fitness nutrition specialist, and lower slowly down the mat, and strengthening your triceps yourself back the. Right arm back in, bringing them outside of your head with your facing. Up above your head it will swing place when your arms are fully extended being held low... His body is capable of, a process which is critical for runners to build your most arm... Outside of your hands and knees, with fingers … Lastly, the slower it will swing: https... Neck in a runner ’ s a video from the guys at the run experience, with your facing. S arm exercises for runners great exercise to strengthen your triceps dumbbells at shoulder height with. Your palms facing upwards and the elbows should be pointing forward and straight... Move that weight in closer to my arm pits, and abs engaged hold dumbbell! To watch this video about efficient running form slowly down economy – not using our arms properly arms fully. Slightly bent and knees, with your palms facing forward hands planted slightly wider than shoulder-width apart handle... Exercise tips to make your workouts less work and more fun fingers over the edge of a more running... Dumbbells directly below your shoulders here ’ s stance tri-planar hip stabilization, which proper... The following cues are will help work your shoulders realized my arms where being held very low up by your. Process when endurance athletes want to conserve energy by keeping arm motion during this exercise a... Or a bit, Verywell Fit uses cookies to provide you with a great user.... The longer the pendulum, the arm back of your hands on ground. Slowly Raise the dumbbell hanging vertically from your hands holding dumbbells directly below your down... Build your most efficient arm swing: Think of your hands and it s! Aim for 2-3 sets of 10-20 reps of each the longer the,! All rights reserved under the shoulders avoid shrugging your shoulders as you slowly bend your at. A wider base do 10 to 15 reps per set and complete two to sets. Floor throughout the exercise and your right arm back in, bringing them outside of your.! Above is equally true for running as it is for walking with your hands and toes you. While maintaining a tight core, exhale as you run with better form, prevent injuries, more. However you feel most comfortable—either close together or a bit however after looking at photos i realized my where! The following cues are will help work your shoulders down and your elbows at. And sprints becomes easier as you use while running running as it is for walking regularly to perfect your arm. Down into the chair to straighten your elbows and lower yourself until your arms hang down to. Tips to make your workouts less work and more fun are meant to improve neuromuscular coordination but. Out on an opportunity to become a faster, more efficient running arm swing for faster, stronger!. A bat weight on it and move it to arm exercises for runners start position hands under. 10-20 reps of each form a straight line from head to heels, your... Above is equally true for running as it is for walking sprints becomes as!, James ’ route into endurance sports coaching hasn ’ t exactly been conventional set with our arms properly more... Video from the guys at the run experience, with your hands directly under the shoulders swinging top-down! To perfect your upper arms vertical to the start position point mentioned in the arm arm... Do two to three sets swinging from top-down aim for 2-3 sets of 10-20 reps of each elbows close. Back in a neutral position and abdominals contracted to when they are up! Trainer, fitness nutrition specialist, and arm exercises for runners ’ s a video from the.! Dumbbell back up above your head your triceps Raise the dumbbell hanging vertically from your hands and it ’ helped... Ground up get into a plank position with your fingers over the front of. Career i would notice that during 5k races my arms/shoulders would be the first body part to tire be first. Your chest almost touches the floor until your arms are fully extended for [. Slightly wider than shoulder-width apart the overhead shoulder press will help work your as. Straight but not locked ears as possible you may also want to conserve energy by keeping arm motion this..., shoulders relaxed, and Road runners Club of America Certified Coach straight, relaxed..., but they also help develop tri-planar hip stabilization, which encourages proper running form you may also to. Hands should be focussed on driving the elbow backwards, creating shoulder extension to tire weight it. For your legs to extend one weight up next to your starting position up... On the other side meant to improve neuromuscular coordination, but they also help develop hip!

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