Hands in front of the body can be a good thing when running
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- Опубликовано: 6 сен 2024
- This is a classic piece of running technique advice: "The hands should only move forwards and backwards, they should not swing towards the centre of the body". But quite a few of the world's best runners let their hands come to the centre of the body, such as Eliud Kipchoge, Genzebe Dibaba, Jacob Ingebrigtsen and Sifan Hassan. Here you will learn the difference between good and bad hand movements in front of the body and how the advice "Hands should only move in the direction of travel" can both cause overstride and large lateral forces in your knees and hips as you run.
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Fredrik Zillén has over the years helped thousands of runners to a more efficient running technique - from the slowest beginners to members of the Swedish national team in running and triathlon who have participated in the World Championships and the Olympics. Fredrik also writes articles on effective running technique for Runner's World magazine.
Following the success of Fredrik Zilléns online course in Swedish, he has now produced an updated and improved version in English. You can find it here: www.fredrikzil...
You find the Swedish version at: www.fredrikzil...
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Great video! This is kind of old news to me, mostly because I idolize Kipchoge's running style. It's so aesthetically pleasing to watch him run, and one of the reasons for that is because of the way he utilizes his torso, arms and hands to dictate rhythm. I think most runners "place" their awareness solely into their feet. I come from XCS and we learn from an early age that the arms dictate the rhythm of your skiing. I don't know if the idea is completely transferable to running, but it's how I run. My legs follow the rhythm set by my arms. I try to have Kipchoge in mind when running, and mimic his tempo and flow. I don't look like Kipchoge when I run, sadly, but I do think this helps a lot with maintaining running form when you're tired, without having science to base that assumption on.
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I tried it out and you're right -- even for the "average runner" the circular arm movement made me feel almost effortless and measurably faster.
Age-graded I run at roughly 55%. "Average" seems the right word for me.
60 yrs old, worn out knees, often dislocating ankle from a foot/leg injury 25 yrs ago, and lower back vertebrae partially crushed in traffic accident 20 yrs ago. I am *not* elite but I enjoy jogging and hiking because sitting or lying down is worse for my back than jogging/hiking.
My Kiptum experiment -> > BEFORE: 5 km run at 30:00 minutes at best; typically 32 - 33 minutes. First 2-3 km at 6:00 mins/km.
NOIW: I tried out Kiptum arms on my 3 runs this week. Feels much less effort at "much" faster pace. First 4 km at 5:40 mins/km.
Everything else the same. Shoes, other gear, weather, time of day, and pain level before starting. And I feel much less energy required for increased speed.
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THX for all your videos. I really enjoy them. Once in a while I pick a tech tip and try it out.
Wow. Looking forward to testing on my next run. Even if it doesn't make me twice as fast this video was still podium standard.
Absolutely my thought, too 😊
The only time I see straight hands and arms are sprinters or sprint finishes. Marathon / distance runners general run in a circle motion due to finding a rhythm / cadence that can be held for a long time, because it is relaxed running. Most people myself included will find if you relax your arms and let them hang down your hands naturally want to turn in, and it takes effort to keep them a 90 degrees. while they are relaxed, lift your hands to a relaxed running position and you will find that they sit just in front of your nipples. If you ran in a forward and back motion from a relaxed position you would slap yourself in the chest. So a relaxed body with flow the shoulders in circular motion because it uses less energy. Look at Murray Halberg win gold in the 5000m at Rome 1960 Olympics with basically one arm.
I've only been running a year and I find keeping my hands at the centreline is instinctive in order to maintain consistency in my running form and to help control my cadence. Very thorough explanation on your part Fredrik. I have a new found appreciation of this habit.
Another great entertaining video Fredrik, thanks. Keeping the hands close to the body and emphasising the rearward motion of the elbow has really worked for me
I suppose the "only forwards and backwards" applies more when people are sprinting at full speed, like a 100m or 200m dash, where the arms are actually part of the 'powering forward' motion. For long distance running, I agree with your video completely
Exactly my thoughts too
Sprint has a completely different technique. But even there, the hands often move more upwards than forwards when they swing forward the most. The forearms are often vertical with the hands at the top. If it was strictly forward arm/hand movement, the forearms would be more horizontal, if you know what I mean. But just as you point out, my videos are not about sprinting but long and middle distance running and there are lots of things that differ. I think there are very few people who watch running technique videos on RUclips who compete in 100 metres compared to those who run 5 km to marathon.
@@SpringSnabbare Well said. He just had to bring up sprinting, which is a completely different animal than distance running... it's ridiculous to compare the two. I don't even know why he brought it up. 🤣🙋🙏
@@mikevaldez7684 Maybe because it was something to think about it or consider. I sprint AND run middle distance (mostly on my way somewhere but have run for endurance during workouts and will likely run my first 5k next year). There's also sprinting in middle and even long distance events that typically occur during the last lap on a track or towards the end of a road run (there's always a sprint to the finish line in most competitive races). Did you see Jakob and Kejelcha in the last 120 meters of the 3000m at the Prefontaine Classic in September? Kejelcha went into a full sprint to try and catch Jakob which forced him (Jakob) to sprint to keep the lead. They sprint to the line in the 5k, 10k and I've seen it in some marathons too so it is a good point to bring up. No need for all those emojis when it was a serious ponder and actually relevant if you took the time to think about it. Even the sprinting videos I've watched have mentioned sprinting occurring in longer distance events with plenty of clips to demonstrate.
@@SpringSnabbare Absolutely. I don't even know why these trolls waste their time writing these ridiculously irrelevant "critiques". But then they wouldn't be trolls! 😁
I just love the content and style, also on a side note, love the accent. Makes me smile and kinda reminds me of an old programme we had in the UK called the great egg race and i don't know why. Love the channel, thank you
Nobody can present this much knowledge about running with so much humor. I really enjoy watching your videos because I learn a lot and feel better afterwards!
Haven’t even finished the video, but I can tell it’s gonna be a good another classic from Fred!
Awesome exposition Fredrik! 🙋🙏
Your videos are super engaging and educational. I’ve been running for 10 years, but there are still aspects of form I’m trying to figure out. You’ve helped me a bunch!
Thank you for all of the videos. I have been struggling a few years with the questions of why this when most great runners do differently. Your explanation and quotes of studies make it both easy to understand but also make the change easier because of believing in the techniques.
Seems I was learning how to train for running and doing a lot right. But this apllication of various arm swings shown in this video and explained...Fredrik, my running has been propelled to a rather high level technique now; and the energy efficiency lets me run up the hill like you and your female running partner in one of your video offerinbgs. I have a pretty advanced coaching biomechanical background (gymnastics coach, exercise physiologist). Interesting new depth in that department re arm swing regulating leg action and other considerations. Thanks. PS, I'm also incorporating arm swing technique shown by the Japanese fellow who did 20 marathons in one year at under 2:10
Brilliant Fredrik! Had a good giggle but nonetheless it's an important message. Many of us carry so much tension (stress) in our upper bodies, especially those of us stuck behind desks for most of the day. You demonstrate perfectly how that would lead to the excessive lateral movement. I'm definitely guilty of that and have to remind myself frequently to relax!
Ive wondering if this was this case. The video at the end said it all. I watched several times. Beautiful . I going to go out and relax
Good point, it make sense, moving hand in front on chest is more natural than straight forward, to have my hands move forward, I need to focus!
Good Stuff. Thanks for point this out..I'll try this on my next Run..That Arm Swing You are Doing looks like a Salsa Dance!!!
Thanks for the Video!!!
Super helpful! Thanks
🫵🏼🤯You have blown my mind! I have wondered about the link between the torque produced by the upper bodies compensation from the opposite foot plant and the quicker transfer of power is produced with the hands held closer to the body as you explained this with the pendulum and the figure skater. If the hand are held more forward then there is a slower torque from the upper body’s core and a slower foot strike…. Bingo! I’m 61 and coaching younger kids. I love your insights! “But of course I may run how I like even though most of the elites run with their arms close to the chest.”
reminds me about pulsing from weck methode.. and head over foot and how it all balances itselve out
Great video! I found that when I did strikes or sprinting, my arms were naturally moved back and forward. But when I ran at long distances, I couldn’t moved my arms back and forward because of no balance, instead my arms moved a little circle like what you were showing in the video!
Great video again Fredrik. New learning again 👌🌟🙏🏼
Most runners have no knowledge of the Spinal Engine Theory and the importance of spinal mobility as applied to torque ,stride length and cadence.
Could you do a video for the famed hip dip or hip rotation? I looked all over these videos but I’m curious of your thoughts!!!
it is not about the fact that they are pros and everyone has got their own range of motion they are comfortable in at any point. It can improve but it should be pointed out to prevent silly injuries.
I need experiment with my arms. I ran a 10K the other day and my right shoulder was hurting that evening. I usually keep my hands loose as if to hold a tissue or soft egg, but somehow my arms were still tight. I think my problem is that as I gained weight my arms were push outside as you said earlier in the video. It's time to bring them in.
It's weird that this forward/backward form is described as trying to avoid energy wastage due to "turning" forces, because it intuitively seems like the straight back/forward style would create more of a turning force than arm movements made in front of the body
Have to show the Dibabas and Defar and Geb and Ryan Hall
The only true running form is arms straight back while hunching forward, Narutor style
no seriously though arms swinging is a counter balance not momentum conservation. Arms across the front offsets your rear leg hanging behind you. Its instinctive, as balance is to complicated to manage consciously, forcing a motion is gonna cost you stamina as your body fights to stabilize your weight.
Thank you Fred. I had been running with straight arms. Ill try making those little circles with my shoulders on my next run.
Perfect!!!!!!
I have been enjoying your videos and wish to try your course however currency converter is showing $306 CAD + tax is a little out of my budget right now. Please let me know if goes on sale or coupon can be applied.
Based on what was written on the thumbnail... Where do people put their Hand normally , when they run ?
FZ's pantomime of running armswing (ruclips.net/video/CwGUzHLvx0c/видео.html) turned out to be the key to running in Zone 2 for me. I've been experimenting with various running form cues to see what might increase my efficiency, measured by reduced heartrate at constant speed on the treadmill. This is the one. Whenever I notice my HR increasing, deliberately loosening my shoulders and mimicking that torso dance knocks it back down.
You can’t disconnect the torso from the hips. Because we’re bipeds (and don’t hop like kangaroos), our torso needs to move to counterbalance the movement of the hips. It would’ve made an even better video if you showed the hip rotation too. My guess is that tight shoulders/arms or a reflection of tight hips.
I find that moving my hands forward and far from my body while running I tend to sway my hips and upper body from side-to-side a lot more. It feels a lot easier to breathe well & control the upper body sway with small circles and hands closer to the body.
it looks like a dance when you move your arms like that.
I think it only apply to sprinters
🤣Loving it!
Decent enough video however it dosent address the WHY…….it has nothing to do with hands per se but about how the thoracic and lumbar spine works during efficient running .
Nice!
Dont forget elbows 90degrees, not 89, not 91, but 90degrees.
Is there any particular reason why running with your hands on the side is such a common misconception?
I suspect it is because when the sprinters are coming off of a block, they their hands forward.Many of classic Carl Lewis photos look like he has his hands on the side. Hands on the side probably works for rapid acceleration.
@@inazuma3gou watching his videos, the feeling I get is that there is a difference between sprinting and endurance running, and endurance running should be more compact, relaxed and closer to your center of mass for energy conservation
@@paulmeyers42 I agree. Carl Lewis's hands come right up to the side of his face and goes one knuckle behind his back. We never see that range of motion in long-distance runners.
Is keeping the hands straight a real tip?!
It's not rocket science. Just basic physics with rotation and counter rotation. Any force from the feet propelling us forward will cause us to rotate (as it's not coming from the body's center of mass) and most be countered in one way or another.
One way is to counter the rotation swing the arms forward, but I'm suspecting that has some another costs. Slight arm rotation around the midline achieves the same goal. Whatever counter rotation floats someone's boat / is less strenuous for someone.
You could also skip rotating the arms entirely. But that'll be very strenuous for the rest of the body to counter the rotation :-)
In truth it's the whole torso wich is counter rotating, the arms just follow allong. It would be much harder to keep the arms moving in a straight line than to let them go along with the rest of the upper body and do their thing. The arms act like a whip, that's why they end up crossing in front of the body, because they accumulate some elastic energy and then they release it.
I wonder would a TEDx video be relevant to illustrate to the masses the reality of things in running rather than the existing supposition that is there? Would at least put the Cat amongst the Pigeons 😀
😂😂😂🤣
Interesting. I've never coached straight up and down for good form. I think I've only coached not crossing the centre line of the body. A little bit of crossing - who cares. Also - do what ever you want is also my thoughts if people aren't open to suggestions.