{"id":186,"date":"2021-06-08T14:01:13","date_gmt":"2021-06-08T14:01:13","guid":{"rendered":"https:\/\/blog.joggo.run\/?p=186"},"modified":"2024-01-22T13:13:24","modified_gmt":"2024-01-22T13:13:24","slug":"how-to-fix-your-arms-posture-while-running","status":"publish","type":"post","link":"https:\/\/joggo.run\/blog\/how-to-fix-your-arms-posture-while-running\/","title":{"rendered":"How to Fix Your Arms Posture and Improve Your Running Posture"},"content":{"rendered":"\n<p>One of the simplest tricks to increase your running performance is to <a href=\"https:\/\/joggo.run\/blog\/running-form-8-tips-on-how-to-run-properly\/\" target=\"_blank\" rel=\"noreferrer noopener\">correct your posture<\/a> and arm movements. Wait, what?<\/p>\n\n\n\n<p>That\u2019s right. Research shows that if you properly adjust your upper body, you will notice a 3%-13% lower energy expenditure while running. It translates to faster runs, easier breathing, improved balance, and might even help you avoid small injuries.<\/p>\n\n\n\n<p>In this article, you will learn how to:<\/p>\n\n\n\n<ul>\n<li>Save energy while running long-distance.<\/li>\n\n\n\n<li>Gain momentum running up a hill.<\/li>\n\n\n\n<li>Find the correct position for maximum impact.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/joggo.run\/blog\/app\/uploads\/2021\/06\/victoire-joncheray-avpJxLY4gsc-unsplash-1024x683.jpg\" alt=\"\" class=\"wp-image-187\" srcset=\"https:\/\/joggo.run\/blog\/app\/uploads\/2021\/06\/victoire-joncheray-avpJxLY4gsc-unsplash-1024x683.jpg 1024w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/06\/victoire-joncheray-avpJxLY4gsc-unsplash-300x200.jpg 300w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/06\/victoire-joncheray-avpJxLY4gsc-unsplash-768x512.jpg 768w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/06\/victoire-joncheray-avpJxLY4gsc-unsplash-1536x1024.jpg 1536w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/06\/victoire-joncheray-avpJxLY4gsc-unsplash-2048x1365.jpg 2048w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/06\/victoire-joncheray-avpJxLY4gsc-unsplash-400x267.jpg 400w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/06\/victoire-joncheray-avpJxLY4gsc-unsplash-600x400.jpg 600w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/06\/victoire-joncheray-avpJxLY4gsc-unsplash-428x285.jpg 428w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/06\/victoire-joncheray-avpJxLY4gsc-unsplash-660x440.jpg 660w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/06\/victoire-joncheray-avpJxLY4gsc-unsplash-100x67.jpg 100w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/06\/victoire-joncheray-avpJxLY4gsc-unsplash-570x380.jpg 570w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><em>Marathon runners keep their arms close to their body at a lower than 90-degree angle<\/em>. <em>Photo by <a href=\"https:\/\/unsplash.com\/@victoire_jonch\" target=\"_blank\" rel=\"noreferrer noopener\">Victoire Joncheray<\/a><\/em><br><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/joggo.run\/blog\/app\/uploads\/2021\/06\/zach-lucero-x_x3RPpDbII-unsplash-1-1024x682.jpg\" alt=\"\" class=\"wp-image-189\" srcset=\"https:\/\/joggo.run\/blog\/app\/uploads\/2021\/06\/zach-lucero-x_x3RPpDbII-unsplash-1-1024x682.jpg 1024w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/06\/zach-lucero-x_x3RPpDbII-unsplash-1-300x200.jpg 300w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/06\/zach-lucero-x_x3RPpDbII-unsplash-1-768x512.jpg 768w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/06\/zach-lucero-x_x3RPpDbII-unsplash-1-400x267.jpg 400w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/06\/zach-lucero-x_x3RPpDbII-unsplash-1-600x400.jpg 600w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/06\/zach-lucero-x_x3RPpDbII-unsplash-1-428x285.jpg 428w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/06\/zach-lucero-x_x3RPpDbII-unsplash-1-660x440.jpg 660w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/06\/zach-lucero-x_x3RPpDbII-unsplash-1-100x67.jpg 100w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/06\/zach-lucero-x_x3RPpDbII-unsplash-1-570x380.jpg 570w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/06\/zach-lucero-x_x3RPpDbII-unsplash-1-200x133.jpg 200w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/06\/zach-lucero-x_x3RPpDbII-unsplash-1-360x240.jpg 360w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/06\/zach-lucero-x_x3RPpDbII-unsplash-1-450x300.jpg 450w, https:\/\/joggo.run\/blog\/app\/uploads\/2021\/06\/zach-lucero-x_x3RPpDbII-unsplash-1.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\"><em>Sprinters keep their arms at a broader than 90 degrees angle<\/em>. <em>Photo by <a href=\"https:\/\/unsplash.com\/@zlucerophoto\" target=\"_blank\" rel=\"noreferrer noopener\">Zach Lucero<\/a><\/em><\/figcaption><\/figure>\n\n\n\n<p>What are the key strategies you should keep an eye on daily?<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_56_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >In This Article:<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/joggo.run\/blog\/how-to-fix-your-arms-posture-while-running\/#the-angle\" title=\"The angle\">The angle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/joggo.run\/blog\/how-to-fix-your-arms-posture-while-running\/#the-momentum\" title=\"The momentum\">The momentum<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/joggo.run\/blog\/how-to-fix-your-arms-posture-while-running\/#the-position\" title=\"The position\">The position<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/joggo.run\/blog\/how-to-fix-your-arms-posture-while-running\/#the-movement\" title=\"The movement\">The movement<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"the-angle\"><\/span>The angle<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you are running long-distance, you might want to save your energy and bend your arms to a smaller than 90-degree angle. If your goal is speed, you will benefit from <a href=\"https:\/\/joggo.run\/blog\/how-to-improve-your-running-cadence\/\" target=\"_blank\" rel=\"noreferrer noopener\">longer strides<\/a>. In this case, try to keep your arms at a wider than 90-degree angle.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"the-momentum\"><\/span>The momentum<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Excessive arms movement can become the perfect tool for running up a hill. Make the arms momentum propel you upward: while running, swing your arms, stop at a 45-degree angle, and use this force to climb up much faster.&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"the-position\"><\/span>The position<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you are <a href=\"https:\/\/joggo.run\/blog\/couch-to-marathon-running-how-long-does-it-take-to-train-for-a-marathon\/\" target=\"_blank\" rel=\"noreferrer noopener\">preparing for a marathon<\/a>, you will need to save energy and swing your arms at a limited range. In this case, you should keep your arms at the side and cross the central line of your body while moving.&nbsp; If you are sprinting, try not to cross the central line of your body with your arms. Keep your hands at your side, and use broader movements. It will ensure that you swing your hands into a seamless flow forward and backward, and you will stay balanced and get additional momentum.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"the-movement\"><\/span>The movement<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Swing from the shoulders and try to relax them. Running shouldn\u2019t be a struggle. If you feel that you want to clench your fist, you might find it helpful to put your thumb and index finger into the relaxed \u201cOK\u201d sign.<\/p>\n\n\n\n<p>Synchronize your arm swings with your lower body movement, and you will quickly notice the improvements in your performance.&nbsp;<\/p>\n\n\n\n<p>Don\u2019t forget that if something doesn\u2019t feel right, it probably is. If you feel tension, stiffness, or even <a href=\"https:\/\/joggo.run\/blog\/common-runners-foot-injuries\/\" target=\"_blank\" rel=\"noreferrer noopener\">pain<\/a>, you should try to relax, carefully reconsider your current form and find a more comfortable alternative. &nbsp; &nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>One of the simplest tricks to increase your running performance is to correct your posture and arm movements. Wait, what?&#8230;<\/p>\n","protected":false},"author":5,"featured_media":129,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"14","inline_featured_image":false,"footnotes":""},"categories":[14],"acf":[],"_links":{"self":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/186"}],"collection":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/comments?post=186"}],"version-history":[{"count":15,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/186\/revisions"}],"predecessor-version":[{"id":3190,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/186\/revisions\/3190"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media\/129"}],"wp:attachment":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media?parent=186"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/categories?post=186"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}