These arm swing drills will help improve your running form
What's the story
Improving running form is essential for boosting performance and avoiding injuries. One of the most overlooked aspects of running is arm swing. A proper arm swing can help maintain balance, increase efficiency, and reduce fatigue. By focusing on specific drills, runners can improve their arm movement, leading to better overall form. Here are five effective drills to improve arm swing and enhance running technique.
Drive 1
High knee drill
The high knee drill focuses on lifting the knees high while running in place. This drill promotes a natural arm swing by encouraging the upper body to move in sync with the legs. By concentrating on high knees, runners can improve their coordination and rhythm. This drill not only enhances arm movement but also strengthens hip flexors and improves overall leg strength.
Drive 2
Arm circle drill
The arm circle drill involves making small circles with the arms while standing still or jogging slowly. This drill focuses on loosening up the shoulders and promoting a free range of motion for the arms during running. By practicing this drill regularly, runners can reduce tension in the upper body and promote a more fluid arm swing.
Drive 3
Mirror drill
The mirror drill involves watching your reflection in a mirror while running at a slow pace. This visual feedback helps you correct any asymmetries or mistakes in your arm swing. By focusing on keeping both arms moving in tandem, runners can improve their balance and efficiency. This drill is especially useful for identifying subtle mistakes that may go unnoticed without visual aids.
Drive 4
Elastic band drill
Using an elastic band around the wrists, this drill involves running with resistance, which encourages proper arm positioning and movement. The resistance from the band promotes awareness of the arms' role in maintaining balance during running. This exercise helps strengthen muscles involved in controlling arm swing, leading to improved running form over time.
Drive 5
Skipping drill
The skipping drill combines skipping with an emphasis on proper arm movement. By focusing on using the arms to propel forward motion, this drill promotes a natural, efficient arm swing pattern. It contributes to better coordination between upper and lower body parts during the run. This results in a more balanced and effective running form overall.