As I said before there are 8 different combinations. But there are also an infinite number of degrees to which each can be done. Here is a compilation of how each one effects running.
1. Timing - Leading with the arms speeds stride rate, causes the foot to land farther underneath the body and leave the ground faster.
Timing ahead of legs = fast stride rate
Timing with legs = neutral stride rate
Timing behind legs = slow stride rate
2. Arm length - A greater difference in arm length causes a greater bend in the torso which adds power and extends the stride length.
Arms longer moving backward = longer stride length
Arms same both directions = neutral stride length
Arms longer moving forward = shorter stride length
3. Arm angle - A greater inward angle in the arm swing towards the body's center line has a twisting impact on the torso when the timing leads the leg cycle, but it has no impact when it is in a neutral timing or lagging behind the leg cycle.
Arms swinging inward = no impact unless the armswing leads the leg cycle. If arms lead leg cycle, it adds power(force) but impeeds speed via range of motion. Great for up-hills or pulling a weighted sled.
Arms swinging straight = does not add power, but does not impeed speed either. Legs move freely. Great for down hill running, flat traeadmill running (no wind resistance), and running with a back-wind.
I believe if these three elements can be understood for what they do independently of one another, then the best combinations can be used for various running conditions. For example, to increase stride rate and stride length and transferring power through the legs from the torso, (1) lead with the arms (2) while lengthening the arm length on the back swing and (3) swinging the arms halfway between parallel to running direction and across the body. Stride rate comes from 1, stride length comes from 2, and the power to sustain that form at higher speeds comes from 3.
07 June, 2011
Alternative Arm Swing 2
In the last two entries we've covered changing the timing of the armswing in relation to the legs, and changing the arm length in the backswing compared to the arm length on the front swing. This entry will cover the swing angle.
Most runners are told "Move your arms straight forward and backward parallel to the direction in which you are running." No explaination of why, or how this is beneficial, so in this final entry on arm swings, let's talk about my two favorite questions. "What does it do" and "When would I want that to happen?"
Go for a run and swing the arms straight forward and backward as recommended. Then begin to swing them inward toward the center line of your body. How is this changing your running form?
Try it while leading with your arms (like discussed in the first article on arms) and do it while changing arm length (like discussed in the second article on arms) and do it while both leading and changing the arm length. What does it do?
I've noticed that when I lead with the timing of my arms and begin to cross my body slightly with my armswing I experience a twisting motion in my torso along the transverse obliques. When I move my arms back to moving parallel to the direction I'm running (just straight forward and backward) this twisting goes away. So, when would I want to use this?
Apparently, according to my experience, leading with the timing of the arms while swinging the arms across the body and causing the torso to twist at the transverse obliques has a significant impact on uphill running. This includes stairs as well.
Go out an experiment with combinations of the three elements of the armswing.
1. Timing with the legs (leading, following, or at the same time)
2. Lengthening the arm on the backswing and shortening it on the front swing
3. Swinging them forward and backward or at an angle towards the center of the body.
This makes 8 different possible combinations of arm swings in relation to th legs and they all work best under slightly different circumstances.
Most runners are told "Move your arms straight forward and backward parallel to the direction in which you are running." No explaination of why, or how this is beneficial, so in this final entry on arm swings, let's talk about my two favorite questions. "What does it do" and "When would I want that to happen?"
Go for a run and swing the arms straight forward and backward as recommended. Then begin to swing them inward toward the center line of your body. How is this changing your running form?
Try it while leading with your arms (like discussed in the first article on arms) and do it while changing arm length (like discussed in the second article on arms) and do it while both leading and changing the arm length. What does it do?
I've noticed that when I lead with the timing of my arms and begin to cross my body slightly with my armswing I experience a twisting motion in my torso along the transverse obliques. When I move my arms back to moving parallel to the direction I'm running (just straight forward and backward) this twisting goes away. So, when would I want to use this?
Apparently, according to my experience, leading with the timing of the arms while swinging the arms across the body and causing the torso to twist at the transverse obliques has a significant impact on uphill running. This includes stairs as well.
Go out an experiment with combinations of the three elements of the armswing.
1. Timing with the legs (leading, following, or at the same time)
2. Lengthening the arm on the backswing and shortening it on the front swing
3. Swinging them forward and backward or at an angle towards the center of the body.
This makes 8 different possible combinations of arm swings in relation to th legs and they all work best under slightly different circumstances.
Alternative Arm Swings
We just talked about changing the timing of the armswing in relation to the leg cycle. But what about changing the arm length, or even the muscles used to initiate the arm cycle?
When a cheetah runs (granted, it's front legs touch the ground and ours do not), their front legs are straighter when they are moving backwards, and they are tucked under the body when they are moving forwards. So I tried this with my arms.
As one arm straightens out and moves backwards, the center of mass of that arm moves farther from my shoulder joint. At the same time, the opposite arm is shortening and moving forward which causes its center of mass to moce closer to my shoulder joint. What does this do?
First of all, I notice that my body is forced to bend laterally at the thoracic spine like a side crunch. It leans towards the side of my body with the shorter arm, and away from the side of my body with the longer arm. What does this side-crunch of my body do?
This side-crunch of my body has an impact on my legs. Basically, when I'm airborne, moving my upper body left and down causes my lower body (including my legs) to move left and up. Since it is the left leg that will be touching the ground next, this actually improves my air-time and slows down my stride rate. When would I want this to happen?
As mentioned in the last entry, improved air-time and a slowed stried rate is associated with downhill running.
Conclusion:
So, if changing the length of each arm causes my torso to bend side to side and is good for downhill running, might I conclude that the best strategy for uphill running is to do the opposite? To have both arms with a very similar bend in the elbows? And what about flat running? Perhaps an intermediate amount of lengthening and shortening with the back and front swing.
Try this and experiment. See how it works.
When a cheetah runs (granted, it's front legs touch the ground and ours do not), their front legs are straighter when they are moving backwards, and they are tucked under the body when they are moving forwards. So I tried this with my arms.
As one arm straightens out and moves backwards, the center of mass of that arm moves farther from my shoulder joint. At the same time, the opposite arm is shortening and moving forward which causes its center of mass to moce closer to my shoulder joint. What does this do?
First of all, I notice that my body is forced to bend laterally at the thoracic spine like a side crunch. It leans towards the side of my body with the shorter arm, and away from the side of my body with the longer arm. What does this side-crunch of my body do?
This side-crunch of my body has an impact on my legs. Basically, when I'm airborne, moving my upper body left and down causes my lower body (including my legs) to move left and up. Since it is the left leg that will be touching the ground next, this actually improves my air-time and slows down my stride rate. When would I want this to happen?
As mentioned in the last entry, improved air-time and a slowed stried rate is associated with downhill running.
Conclusion:
So, if changing the length of each arm causes my torso to bend side to side and is good for downhill running, might I conclude that the best strategy for uphill running is to do the opposite? To have both arms with a very similar bend in the elbows? And what about flat running? Perhaps an intermediate amount of lengthening and shortening with the back and front swing.
Try this and experiment. See how it works.
The Arm Swing
So, if you've been reading my posts, I try not to say what is right and wrong when it comes to running. In fact, thats my whole philosophy on life. Instead, I ask questions like, "What does it do?" and "When would I want that to happen?" And the armswing on running is no different.
Most runners will time the arms and legs together. In other words, left leg goes back, right arm goes back. Left leg stops, right arm stops. Left leg begins moving forward, arm begins moving forward. They begin and end movement at the same time. So, what happens if you change that?
If the arm swing begins slightly before the front foot lands, instead of simultaneous with it as is popular, I've noticed two things. First of all, since the arm swing begins while my whole body is airborne, that small transfer of mass in my upper body actually affects my legs by bringing my landing foot more underneath my body, and my trail foot less behind my body. This actually gets me into the acceleration position as described in the entries on the legs previously. So when would I use this offset timing in the armswing?
1. When I'm running uphill
2. When I want to accelerate
After this finding, I tried the opposite by letting the timing of my armswing initiate a split second after my front foot lands. This backward offset timing caused my foot to land farther in front of my body with my trail leg staying farther behind, and had an overall slowing effect. But it had another effect too. It increased my hang time in the air. So, when would I use this reverse offset timing in the armswing?
1. When I'm running downhill and trying to maintain speed
2. When I want to decelerate after a race or an interval.
The next entry will include more information on different types of armswings.
Most runners will time the arms and legs together. In other words, left leg goes back, right arm goes back. Left leg stops, right arm stops. Left leg begins moving forward, arm begins moving forward. They begin and end movement at the same time. So, what happens if you change that?
If the arm swing begins slightly before the front foot lands, instead of simultaneous with it as is popular, I've noticed two things. First of all, since the arm swing begins while my whole body is airborne, that small transfer of mass in my upper body actually affects my legs by bringing my landing foot more underneath my body, and my trail foot less behind my body. This actually gets me into the acceleration position as described in the entries on the legs previously. So when would I use this offset timing in the armswing?
1. When I'm running uphill
2. When I want to accelerate
After this finding, I tried the opposite by letting the timing of my armswing initiate a split second after my front foot lands. This backward offset timing caused my foot to land farther in front of my body with my trail leg staying farther behind, and had an overall slowing effect. But it had another effect too. It increased my hang time in the air. So, when would I use this reverse offset timing in the armswing?
1. When I'm running downhill and trying to maintain speed
2. When I want to decelerate after a race or an interval.
The next entry will include more information on different types of armswings.
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