While running, many neglect the work of the hands and do not pay due attention to this element of the technique. But very often it turns out that the correct work of the arms while running helps no less than the correct position of the body or legs.
Running shoulder position
First of all, we focus on the position of the shoulders while running. The most important mistake that almost everyone makes beginner runners, is that they try to raise and pinch their shoulders. This should never be done. Thus, they only waste energy on this clamping, while not receiving anything in return.
Especially this problem manifests itself already at the end of the cross-country or during short-distance running, where many runners also pinch their shoulders for some reason.
A relaxed and lowered position of the shoulders will be correct. Many, as it turned out, need to get used to not running with tight shoulders.
Flexion of the arms at the elbow
It is believed that the arm should be bent 90 degrees when running. But in fact, this is all individual. A large number of world record holders have run at different distances with different bend angles at the elbow.
It is convenient to bend your arms at the elbow from 120 to 45 degrees. Everyone chooses a corner for themselves. Even in the sprint, some of the athletes prefer to increase the swing frequency with a smaller bend angle, while others, on the contrary, increase the swing amplitude due to a larger angle.
For easy running preferably a relaxed position of the arms at an angle of 120 to 90 degrees. If the angle is less than 90, then very often such a bend of the arms is accompanied by their clamping. To prevent this from happening, do not bend your arms too much. But at the same time, if you understand that you do not have tightness, and it is comfortable for you to run with your elbows bent to an acute angle, then do not listen to anyone and run like this. The main principle is that there is no tightness.
More articles to help improve your running technique:
1. How to place your foot when running
2. Running with a high hip lift
3. Running technique
4. Running Leg Exercises
Position of palms and fingers while running
It is best to keep your palms relaxed. When long distance running the palm does not need to be bent into a fist, otherwise the hand will sweat, and the energy spent on this bending will also not be used. It is best to leave an empty space inside the palm. Imagine that you are carrying a stone that just fits into your palm so that the ball of your thumb rests on your index finger. This will be the best option, convenient for almost everyone.
But this does not mean that you cannot run differently. It's just that you yourself will gradually feel that there is no point in clenching your hands into a fist, and a completely relaxed palm dangling to the beat of the steps will also cause discomfort.
As for running short distances, here, as they say, who is in what is much. Watch any 100 meter race from the World Championships. The palms are squeezed differently. Someone holds them in a fist, someone unfolds their palm, like karate fighters, and someone does not pay any attention to the wrist and it just "dangles" while running. It's best to just keep your hand in a fist at first. And then you yourself will understand how it is more convenient for you.
