How to do the arm swing when running

Running is a form of fitness that many people stick to every day. Whether it is morning or evening, you can see many people running on the playground or in the park. Everyone may think that running is very simple and there is no need to learn it at all, but this is not the case. Many people's running movements are not standard, for example, their arm swings are weird. So, how should you do the arm swing when running? Regarding this question, let’s take a look at the following introduction.

Running is a science, and only the most scientific exercise method can achieve the best results.

1. Head and Shoulders

Key points of running movement - keep your head and shoulders stable. Keep your head facing forward, do not lean forward unless the road is uneven, and keep your eyes focused straight ahead. Relax your shoulders and avoid hunching your chest. Power stretching – shrug. Relax your shoulders and let them drop, then raise them as high as possible, pause, return to the starting position, and repeat.

2. Arms and hands

Key points of running movement - arm swing should be a forward and backward movement with the shoulder as the axis, and the left and right movement range should not exceed the midline of the body. The fingers, wrists and arms should be relaxed, with the elbow angle at approximately 90 degrees. When swinging forward, it should be slightly inward, and when swinging back, it should be slightly outward.

Dynamic stretching - raise your elbows and swing your arms. Place your arms one in front of the other in a ready-to-start position. Raise the elbow of your back arm as high as possible, then relax and swing forward. As the movement speeds up, lift higher and higher.

3. Trunk and hip

Key points of running movement - keep upright from neck to abdomen, instead of leaning forward (unless accelerating or going uphill) or leaning back. This is conducive to breathing, maintaining balance and stride. Don't let your torso rock side to side or move up and down too much. Actively push your hips forward when swinging your legs forward, and pay attention to rotating and relaxing your hips when running. Dynamic stretching - lunge and leg press. Stand with your legs shoulder-width apart, slowly press your body down until your muscles are tense, then relax. Keep your torso upright at all times.

4. Waist

Key points of running movement: keep your waist naturally upright, not too straight. Keep your muscles slightly tense to maintain your torso posture while paying attention to cushioning the impact of your feet landing.

Dynamic stretching - forward flexion and extension. Stand naturally with your feet shoulder-width apart. Slowly bend your torso forward until your hands hang down to your toes, hold for a moment, then return to the starting position.

5. Thighs and knees

The key to running movement is to swing your thighs and knees forward instead of lifting them up. Any lateral movement of the leg is unnecessary and can easily cause knee injury, so the forward swing of the thigh should be straight. Dynamic stretching - forward bending. Stand with feet hip-width apart. Put your hands behind your head. Flex the body forward from the hip joint. Keep your back straight until you feel tension in your biceps femoris.

How should you swing your arms when running? I have given you a detailed introduction to some standard running movements. I hope you will take a closer look and correct some of your non-standard running movements. Only by adopting more professional and standard running movements can you achieve better exercise results. Therefore, I hope everyone will pay attention to some detailed movements in running.