Form (continued): Arms

     I cannot begin to count the amount of times I've heard the phrase "use your arms!" yelled at me during a race. I'll admit, it's super annoying, especially to hear from someone who isn't running. But this annoying demand could spark that little fragment of your memory that you forgot was there- using your arms actually does help!
     The arms of a runner (while running, that is) determine the stance of the runner. Nearly every runner swings their arms differently while they running. Personally, I "doggie paddle" my elbows fly out more than I would like, and thanks to pictures, I look like I'm trying to doggie paddle my way through the race, hands included.
     Proper arms while running is something I lack, which add to my injuries. According to Grant Robinson, founder of Good Form Running, "a powerful arm drive is one hundred percent backward." Allowing for your elbows to swing out instead of directly back is not ideal. When your arms move directly back and forward, your feet will as well.
     I find it rather difficult to explain the complicated science behind the motion of arms and how it affects running. What running with proper technique and form does (keeping your arms swaying back and forth directly) is push your center of gravity forward while bringing your stride back, which is ideal. Think of it this way: if you can see your hands, you're doing it wrong.
     If you are are seriously looking to keep your arm swing behind you, it is recommended to place a thin (inch or half inch) in the crease of both elbows and behind your back in order to keep your shoulders placed properly during the first half mile of a run and the last half mile of a run. I have never tried this, so I cannot give my own personal opinion on the comfort (while I'm sure isn't the best) or the results.
     Try standing in a mirror. If you can see the backs of your hands while your arms and shoulders are relaxed, you likely have tight chest and shoulder muscles, and your shoulders are internally rotated. Don't panic, it's not as scary as it sounds. Just strengthen your mid back muscles and be sure to stretch out your chest and shoulder muscles. This will help with the elbow restriction and allow your arm swing to expand behind you.