what is the ideal arm motion for distance running. I previously had made a turning motion which i straightened out but in doing so began keeping my arms really low. Everyone who sees me now says that it's like i'm barely moving my upper arms and just swinging my forearms from the elbow. I figure that that can't be good. Can someone please tell me what i should try to be doing with my arms?
Keep your arm at a 90 degree angle
Run like a Kenyan ... hands above the heart.
those are slightly conflicting ideas. Anyone else care to weigh in?
I think as long as your upper arms are moving somewhat, it should be okay. Just make sure you are relaxed in the shoulders. If you are not, then it is probably not good arm form. Arm form is mostly individual; just do what works and is comfortable for you.
I heard a coach once say "You run with your arms on your legs." YOu only run as fast as your arms move so arm action is key. THey should move like pistons on a train at 90 degree angles. Watch a video of Wilson Kipkiter or the beginning of Gabrisalse's movie "Endurance" for perfect running style and arm action.
I haven't really studied the arm action of the elite guys much (I just watch the races), but I've really noticed how perfect Lagat looks when he runs, especially when he's kicking. You might want to look at his form, along with other Africans. But, like someone said, arm action is pretty individual. Obviously most non-elites can improve somethings, but unless you're running like a retard, you're arm action is what it is because that's the best for your body.
Arm action adjusts to the type or run you are doing.
For example: going up a hill, you want to keep them down low and swing them in a way which actually helps you climb.