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The movement of the arms in the run better

The movement of the arms in the run better Exercises Health A to Z Health Tips


There are several tips to improve your race, we separate an important one that is: Important tip that arms in the race.

The movement of the arms in the run better

The physiotherapist explains why adjusting the arms swing in the race is so important

Runners often worry about mileage, weather, weather, and perhaps footwear. Those who are more attentive observe the tread, the inclination of the trunk, the swing of the legs and even the position of the head. A minority notices and tries to change the position of the arms. But in the latter case, only an even smaller portion understands adjusting the arm swing is so valuable.

To get started, and to show them the difference they make, try to run with your hands in the pocket of the shorts (if you have no pocket, simulate one). Then run with only one hand in the same pocket. Now, try with your hands on the waist. And, just for a change, run with your arms crossed in front of your chest. Notice that for each position of the arms the pattern of the race has changed and changed a lot. If you continue to play with unusual arm positions during the race you will notice that some are less uncomfortable and less effective than others.

Let’s deepen the reasoning. Assuming we have to run with our hands over our heads, we will have to move the arm bone about 90 degrees up. This causes some ribs (by the nature of the biomechanics of the shoulder) to rise sideways and previously facilitating the entry of air into the lungs. It looks good, but this makes it difficult to get out of this same air that entered. Going deeper, if the ribs rise in the manner described, a slight curvature of the spine is created, facilitating the action of the posterior muscles of the spine. That is, simply raising your arms during a run can make it difficult to breathe and generate back pain, accelerating fatigue and reducing yield.

But since the great majority of runners do not have to run their hands tied to the top of their heads, let’s think of something more real. So try running with your elbows well bent, your forearms almost parallel to your torso and then compare with them less bent. Now run with your hands across the front of your chest, forearms rolled in, with elbows more open and then compare with the opposite, ie, hands moving away from the front of your chest, forearms rolled out and elbows more together. These were more exaggerated examples, but be aware that each plus or minus angle is sufficient to change all the compensation of the body.

Theoretically, the less you move the arms away from the body, the less force will be required to control them for the sake of levers. In addition, the fewer the oscillations of the arms, the less energy the body will expend to maintain its center of mass stable. That is, its balance. This means that the person who runs the arms closer to the body theoretically will tire less than when running with the arms farther apart (lateral, anterior or posterior).

When we compare a 100-meter runner and a marathon runner, we see that the first uses much wider arm movements than the second. The sprinter is forced to use more of the arms to maintain the balance of the body, after great impaction of the lower limbs. As there are extreme forces that alternate from one side to the other (left leg and right leg), the best mechanism that the body uses to stay stable is just an arm swing on the opposite side of the lower limb.

If the right leg is going backwards, the left arm also goes, while the right one goes forward. At this point, it is possible to imagine in the consequences that can exist in cases of arms turned in or out, moving too far forward or back, elbows too tight, too loose hands, etc.

There are those who believe that arm movements in the run are consequences of lower limb movements and vice versa. There are those who evaluate the arms to diagnose spinal asymmetries and pelvic blockages, while others correct shoulder movements to treat neck pain. In fact, everyone is right, because the body is really interconnected.

What matters most is that you find your most suitable movement. As? It sounds like a joke, but it is experiencing different positions until you feel which one is more comfortable, improving even your performance after a longer workout. It’s like finding the right footwear for each type of test. Stay, one more tip for your next workout!