The Role of the Upper Body in Endurance Running

The upper body plays a crucial role in endurance running performance. While the primary function of the arms is to maintain balance, they also control the rhythmic motion synchronized with the lower body, effectively dictating your speed. Maintaining a tall posture with high hips and relaxed shoulders in a neutral position ensures effective blood circulation to the muscles and unimpeded oxygen intake. This posture, combined with a strong and stable core, helps prevent excess rotation during the running motion.

Key Techniques for Efficient Arm Movement:

• Posture: Keep your shoulders relaxed and in a neutral position. This allows the arm swing to originate from the shoulders.
• Arm Position: Bend your arms at approximately 90 to 110 degrees. Swing them backward and forward, powered by the shoulder muscles, in a straight line rather than across the body.
• Arm Drive: Drive your arms strongly backward to enhance running efficiency. The rhythm of the arm swing works in conjunction with your leg stride, propelling your body forward. Arm swing dictates the speed and cadence of your legs. At optimal cruising speed, your forearms should be parallel to the ground during mid-swing.

Staying Relaxed for Efficient Running:

Relaxation is key to efficient running. Your hands play an important role in controlling tension in the upper body, especially around the shoulders. Keep your hands in an unclenched fist position, with fingers lightly touching the palms or thumbs touching the knuckle of the index finger. Smiling can help relax your facial and shoulder muscles.

Summary:

• Move arms quickly: Increases stride rate.
• Slow arms down: Decreases stride rate.
• Short, choppy arm motions: Result in shorter steps.
• Exaggerate arm swing: Leads to longer strides.