How can I train myself to run with elbows tucked in more? I run with my elbows too far out, making my upper body have too much side-to-side motion and a hip flexor tendonitis injury. Thanks!
How can I train myself to run with elbows tucked in more? I run with my elbows too far out, making my upper body have too much side-to-side motion and a hip flexor tendonitis injury. Thanks!
1) When you run, have your palms roughly parallel to each other ("thumbs up"), rather than facing the ground. This automatically brings your elbows closer to your sides.
2) And there should always be some "play" (relaxation) in your elbow. The arm should *not* be a rigid unit from shoulder to wrist; instead, as the arm swings back the weight of the forearm should open it some, and as it swings forward the weight of the forearm should close it some.
This opening and closing of the elbow is most obvious while sprinting or running uphill, but even at the slowest speeds there should be some play in the elbow--even if it's not obvious to an outside observer. Locked elbows *force* your body to twist or sway.
3) Stand in front of a mirror and work on the above. Keep your face/neck/shoulders/chest relaxed as you swing the arms. Occasionally turn sideways to the mirror to make sure that you've got that elbow opening a bit as it swings back and closing some as it swings forward. NOTE: This is a natural motion! It's not something you have to *make* happen, but rather *let* happen by staying relaxed.
4) Once you're using the arms correctly in front of the mirror, work on quickening the tempo of your armswing. A left-and-right swing is one cycle; work up to 90, then 100, then 100+ cycles in one minute WHILE STILL STAYING RELAXED.
Because these movement patterns are what your arms actually "want" to do, you may develop new good habits rather quickly. (Strangely enough, a good consistent core routine also seems to help.) Good luck!
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