Use this arm exercise to run faster

Chris Shah

Founder, Fitness Coach

Running is a completely integrated human movement system. Your arm action helps dictate how fast your legs and hips go as you run. That’s simply how the brain works.

Take a snap shot of any top level runner either sprinting or running long distance and you will see very similar piston like arm movement.

Try this, see how long it takes to run a mile with your arms crossed hugging yourself.

I know no one will actually do this but if you compared times running without your arms contributing to movement it would be dramatically slower.

Think of your arm driving as a motor boat propeller.

 In this video you can clearly see that my arm drive action drives increased locomotion movement in my hips when I’m sitting.

When you’re upright running optimal arm drive adds to stride locomotion. Lets develop your running propeller to power you to quicker running times.

 Long Sitting Arm Drives

Purpose:

·    To improve arm drive power

·    Improve running speed

Setup:

·   Sit with your legs strait

·   With your arms by your side

·   Bend both arms to 90 degrees (aka L shape)

·   One arm next to cheek

·   One arm by your hip

Performance: 

Rapidly move hands from cheek to cheek for 15 sec 
Be sure to drive movement from your shoulders

NO hammering or bending at the elbows

You should end up sitting in a different spot from where you started. 
Rest 15-30 sec, repeat 3-5 times

  

The extra velocity and horse power from your arm drives may be the difference in beating your friends run time by seconds.