Seasoned runners in full flow are a sight to behold. How they gracefully glide, each stride synchronised with arm swings, seemingly dancing with the wind. While we associate running pace and efficiency with the legs, the upper body plays a crucial role as well. Upper body mobility and arm swing are important components of running.
Contrary to popular belief, they don’t just help with balance. Efficient upper body mobility and arm swing allow runners to harness the best out of their strides.
Why is arm swing important in running?
The arm swing is an essential element of efficient running biomechanics and plays a crucial role in enhancing overall running performance. A study published in the Journal of Experimental Biology found that running while keeping the hands held in a relaxed position (behind the lower back) increased the demand for net metabolic power (energy usage) by three percent. More restricted arm swing progressively increased the metabolic cost of running. Arm swing provides a metabolic benefit during running, or in other words, makes your run more efficient.
When your arms move in sync with your leg stride, they contribute to the transfer of momentum and better coordination.
“The arm swing is very important to balance your body while you’re running,” says Kirankumar H Betageri, co-founder and coach at Feetbees, a running training centre in Bengaluru. “Basically, when you’re placing one leg forward while running, let’s say the left leg, your right hand swings forward and the body balance is maintained. From starting to walk around during childhood, we develop this habit over the years. Subconsciously, our mind will know how much the swing should be, and it will always be proportional.”
You also create a counterbalance with the arm swing that keeps your body aligned and centred. This balance prevents unnecessary torso rotation and reduces the risk of stumbling or falling.
When your arms are properly engaged, they assist in stabilising the trunk and controlling excessive rotational forces. This movement helps reduce stress on the lower back, hips and knees, minimising the risk of common running-related injuries.
“The shoulders need to be stronger as they also bear a lot of weight while running,” adds Betageri. “They help you balance — like a pendulum when you swing your arm. The upper arm [from shoulder to elbow] is the pendulum which you’re swinging. This helps in maintaining your body balance.”
Arm swing: Keep it natural
The body knows exactly how much the arms should swing for the kind of stride that one takes. “Do not restrict or overdo the movement. Let it be natural,” says Betageri. “If it’s a bigger stride, the swing is faster and bigger, and if it’s a smaller stride, the swing is smaller.”
However, this doesn’t mean you pay no attention to your arm swing, or the muscles involved. Running can be taxing on the shoulders, and upper body mobility is key for having a better run every day.
“You should always engage in proper stretches for your shoulder, triceps and biceps. Strengthening and stretching should go hand in hand to develop a strong running posture,” says Betageri.
Takeaways
- Arm swing is an essential element of efficient running biomechanics and enhances overall running performance.
- Arm swing provides a metabolic benefit during running and makes the run more efficient.
- When your arms are properly engaged, they assist in stabilising the trunk and controlling excessive rotational forces, thereby helping to reduce stress on the lower back, hips and knees.
