INSTANT FIX for Elbows that Stick Out | Stuck-at-Home Running Form Tip #67
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- Опубликовано: 29 сен 2024
- “Don’t stick your elbows out” is common advice for correcting your armswing. If you’ve been struggling with this issue, this video will instantly cure you of that problem. Jae Gruenke of The Balanced Runner System™ shows you what makes arms swing the way they do, the two options for keeping your elbows in and the problems each of these cause, and why it’s actually essential and healthy to have your elbows stick out after all.
Join the free one-week Mind Your Running Challenge to help improve your form so that your armswing naturally improves: bit.ly/mindyour...
For a deeper understanding, check out Jae’s Armswing Playlist:
• The Runner's Armswing
When you’re ready, there are two ways you can get Jae’s help:
- Implement The Balanced Runner System™ so you can run more naturally--check out our online camp here: bit.ly/BRcamp
- Break a cycle of injury or get focused help with a specific goal--book a free discovery call for Jae’s online one-to-one program here: bit.ly/BRonetoone
I started to not watch this thinking I did not have a problem with the arm swing because I was keeping my elbows in. The more I watch your videos the more I realize as a two year old I really knew how to run. Now it seems I just need to relearn it all over again- it’s all natural. And I now know why my legs and calves were hurting after 10 miles of an up tempo. Thanks again for all.
Love that, Keith! Yes, I'm sure as a two-year-old you did. I may quote you on that. :-)
I've also seen runners rotating their lower arms/hands outwards so that the thumbs points upwards rather than inwards because I've heard them wanting to reduce the elbow swing/ROM. I've told them not to because I can clearly sense myself that that little hand adjustement increase tension between the shoulders, but perhaps its also due to rotator cuff activation? Yes or No? Thanks as always, for a great video, I've shared a link to these episodes on one of the largest running forums in Sweden and they have been enormously appreciated by many many runners!
Great question. In fact the action in the shoulder joint (controlled by the rotator cuff muscles) and the action of the scapula sliding towards the spine tend to occur together. You can emphasize one or the other or just do them both. That's definitely the case with the movement you describe--you have to use the rotator cuff to do it, but you'll almost certainly also get activation of the muscles attaching to the scapula (rhomboids, trapezius). You're definitely helping your friends by telling them not to do it. Slight errors with the hands have huge impacts on the whole body and the energy required to run.
Thanks for your comment, Staffan, and for sharing my videos! It sounds like I have you to thank for all the Swedish runners who've been signing up for my online camp. I was wondering how they found me. :-) Much appreciated.
I might have contributed to that yes. Being a runner and a run blogger with a fairly big numbers of reader. :)
Thanks for the great explanation!
@@staffandahlgren1805 thank you, I've just realised after reading your comment that I rotate my forearms and point thumbs upward. It's going to be a difficult habit to break because I ride horses and that position is drilled into you and as I bend my elbows I automatically put my hands into riding position. At least now I can focus on it and work on changing.
@@sheriwilson701 You're most welcome! In fact I had this discussion with my daughter the other day, she rides horses a a a lot as well so this is very natural for her but she found it more relaxing not to do it while running :)
Can having a winged scapula cause the elbows to stick out when running as well?
Well, yes, @trevorlei, and in that case even though your elbows are sticking out (whichh is good, not bad!), you need to do some work on your upper body movement so your scapula can connect better with your back and your upper body can help drive your legs.