Joggers/Runners - arm swinging (yes, really)

Is there a right way/wrong way to swing your arms when you jog?

I ask because 2 weeks ago I was jogging on trails and there were some large hills. The next day, I had neck pain. I'm finally over that but it's radiated down my left arm in the meantime.

I think I was tensing up my shoulders and arms, trying to get momentum to get up the hills. Now that I'm better, I'm paying more attention to having fluid arm movements when I jog instead of hunching or tensing up.

Have any advice for me?

Re: Joggers/Runners - arm swinging (yes, really)

I think it depends on the person but I tend to keep my arms relaxed but bent at the elbows and closer to my body. To gain momentum on a hill, I try to lean into it a bit and just swing my arms a bit faster as the legs usually follow suit. It is VERY easy to tense your neck and shoulders on a run, whether there or hills or not. I usually try to remind myself to keep my shoulders back and loose and take a few deep breaths if I feel myself getting too tense.

HTH.

Re: Joggers/Runners - arm swinging (yes, really)

This happened to me a lot when I was training for the half. I tensed up without even realizing it and would give myself a stiff neck. I started making a concious effort that every mile or so, I would drop my arms to my sides and shake them out to loosen up. Also, a trainer told me every so often while running, you should tap all your fingers in a rotation to your thumb. For example, pointer to thumb, then middle to thumb, ring to thumb and then pinky to thumb. Sounds dumb I know but it seemed to have worked for me!

Re: Joggers/Runners - arm swinging (yes, really)

For me I keep my arms relaxed, bent at the elbows and on the sides of my body. Also dont clench your fists. Let your hands and arms be as relaxed as possible. They say not to let your arms cross over near your chest while running. You're really supposed to keep your arms low and to the side of your body. I find I tense up a lot less when run this way.

Message edited 3/6/2012 1:57:56 PM.

Re: Joggers/Runners - arm swinging (yes, really)

Arm swinging is very important!

A low short, quick arm swing will help:



improve your leg turnover and prevent overstriding
prevent wasting energy by swinging arms high and picking knees up high
loosen and strengthen your hip flexor muscles
keep your upper body relaxed (this is crucial when running long to avoid neck, shoulder, and back pain)
reduce impact on your legs (the higher/longer the stride, the more impact to the quad/hamstring muscles)

So make sure your arms are like a a 90 degree angle and relax your shoulders.

Re: Joggers/Runners - arm swinging (yes, really)

Glad to see this is a real thing and not just something I'm doing!

Thank you for all your advice, I'm going to practice tomorrow.

Re: Joggers/Runners - arm swinging (yes, really)

I agree with everyone else.

I can tense up as well. I try to relax and pretend to hold an egg in my hand.

form is important, but if you have ever seen Paula Radcliffe run, you may say other wise.


In HS XC, someone once told me to pretend that you are pulling yourself up with a rope. I still do it to this day (23 years since they told me). The girl that told me went on to the Olympics in Atlanta '96.

You shouldn't look down going up hills though. Try to keep your form as much as possible and look to a point over the crest of the hill.

Re: Joggers/Runners - arm swinging (yes, really)

Wow Erica, my jr high track coach always told me to stop looking down too. Bad habit!

I went out twice this week and no problems with my arms. Feel great.

Thanks!