Arms

Introduction: Arm movement may not make a runner, but they can make a runner less effective.

Compare: Everyone says that hands should not cross the center of your chest. There is disagreement on the angle of your elbow and the whether to push or pull which part of your arm.

Do: 1) Shoulder blades pull elbows back, relax the forward motion. 2) Elbows generally 90 or less degrees bent.

Don't: Cross the midline of your chest with your hands. Move hands/arms sideways.

Why: Elbows back helps generate and counter balances your forward lean…which is very good.

How 1: Can do both "Do's" above at the same time while learning.

How 2: Generally, move hands and elbows only forwards and backwards as that is the direction you want to go. Unless turning or need arms for balance.

Imperfect Practice: 1) Start with elbows bent at your normal, then slowly drop your hands low, then slowly bend to less than normal…find your sweet spot that can keep up with your fast leg cadence and takes the least energy to maintain. 2) Bring elbows farther from body then closer. 3) Swing hands side-top-side then only straight forward and back.

Feel: In flat easy speed running, arms should move relaxed and not use energy.

Story: If elbows are too close to the body, your can chafe under your arms… Body Glide, Squirrel Nut Butter, etc. are saviors so you can avoid screaming in the shower after a long run/race.