A quote you often hear sprinters say is "The faster the arms go, the faster the legs go." I know that some distance runners don't beleive in using their arms much so i was wondering if you think this is true or not?
A quote you often hear sprinters say is "The faster the arms go, the faster the legs go." I know that some distance runners don't beleive in using their arms much so i was wondering if you think this is true or not?
This has ALWAYS been my strategy for sprinting to the finish. Pumping your arms faster DOES make your legs move faster, but you can't do it very long, it would kill you to do that the first mile of a 10K. Sometimes it also works at the crest of a hill. In short, yes, it works, but only for sprinting.
When doing punishing hill sessions especially short ones we are told by our coach that arm movement is vital to push us up faster, we use this action when tackling hilly sections of xc races.
The arms move in the same rhythm as the legs, so it's certainly true that if you move the arms through more cycles/minute, the legs' number of cycles/minute will increase correspondingly.
Whether your *speed* will increase is a separate question. Speed = length/step x steps/minute; so if your tempo quickens, but your stride shortens, your actual speed could be unaffected.
However: Given that many distance runners overstride, and would run more efficiently with shorter steps, many runners would be well advised to try to adopt a quicker rhythm. (I know that jtupper has spoken about this many times.) And an individual runner might find that it's easier to switch to this quicker rhythm--to make it habitual--if s/he focuses on a quicker armswing.
But, as a previous poster pointed out, maintaining that focus can be very tiring! Three tips that can help:
1. Run with a relaxed action--don't *work* the arms (except when in a final sprint, or making a sudden pass, or cresting a hill), just swing 'em.
2. Everything that moves you forward happens under you or (mostly) behind you. So as you swing the arms, your focus should be on their backward movement--get out of the mental habit of wanting to "see what you're doing."
3. In a properly relaxed arm, there will always be some play in the elbow. The arm will open (at the elbow) slightly, when it is behind the torso; and will close a bit when it is in front of the torso. This open-and-close action is much more apparent when you watch sprinters, but there will still be a little of it at any speed. It isn't anything you have to *make* happen; it'll happen automatically, if you keep the elbow relaxed.
So combining those three tips: You can develop a quicker rhythm by paying attention to the easy, relaxed backward swing of your elbows.
thanks for the great replies
What has been said can be true, but in reality it doesn't always work that way.
Most runners I see who try to pump their arms try too hard and reach out in front of them, thus causing them to overstride. Overstiding = slowing down.
Additionally they actually tense up their arms, which causes tension elsewhere. Coordination is an important component of sprinting; coordination is compromised by the muscle tension.
The best runners make it look easy because they stay relaxed and let the muscles fire smoothly and quickly.
Also, when racing oxygen consumption is maxed, so when you use your arms more, where does the oxygen/blood come from? Since the legs are doing the majority of the work, the majority of the blood is shunted to the legs. When you start using additional muscles, blood needs to be shunted from somewhere else to those muscles.
If you do choose to pump your arms, be sure that you are relaxed and using a quick rhythm instead of trying so hard that you make things worse.
Just my two cents.
xcslade is correct. There has to be synchronisity (sp) between arms & legs. That's why you do specific training...to develop that synchronisity (again...sp).
I tested your theory and have come to a different conclusion.
I tried moving my legs fast without swinging my arms, and it felt wierd, but I still moved pretty fast. Then I tried swinging my arms as fast as I could without moving my legs and I barely moved at all, though I did eventually lose my balance and fall over. Thus I have concluded that the best way to run faster is to move your legs faster and not worry so much about your arms.
Now THIS is science wrote:
I tested your theory and have come to a different conclusion.
I tried moving my legs fast without swinging my arms, and it felt wierd, but I still moved pretty fast. Then I tried swinging my arms as fast as I could without moving my legs and I barely moved at all, though I did eventually lose my balance and fall over. Thus I have concluded that the best way to run faster is to move your legs faster and not worry so much about your arms.
LOL best science expierment ever
I can move my right arm faster than my left arm.
800m runner,
FALSE, Our arms are for BALANCE. There action should be only as minimal as necassary to maintain our balance while running. There movement will quicken as our speed quickens.
Jeremy
Jhuffman wrote:
800m runner,
FALSE, Our arms are for BALANCE. There action should be only as minimal as necassary to maintain our balance while running. There movement will quicken as our speed quickens.
Jeremy
They also provide a bit of lift.
u have to drive your arms back and let the stretch reflex of ur pectoral muscles pull them foward,only focus on the back stroke off the arm swing
[/quote]
They also provide a bit of lift.[/quote]
No, they don't provide any LIFT.
Jeremy
Jhuffman wrote:
They also provide a bit of lift.[/quote]
No, they don't provide any LIFT.
Jeremy[/quote]
Tell that to Eddie the Eagle!
why then do sprinters spend time building their upper body muscles?
800m runner,
There are other reasons to have strong arms.
As for running we don't need huge biceps to help us move faster. Can we still run fast with large biceps? certainly.
First, sprinters devolop their upper bodies to help explode out of the blocks. A strong arm drive also ASSISTS the opposite leg driving forward.
The same is true in distance running. Except the amount of swing is relative to the speed. But the arms do neurologically supercede the legs . When you want to go faster, you could swing your arms a little faster, wait a sec and then your leg speed would pick up.
Don't mean to bump an old thread- but how do strong arms help in running? Obviously one doesn't need to be jacked, but is it worth working on your arms a little to get toned? During longer races and workouts my arms started to get a little tired, and obviously increasing my mileage will help (which I am), but will a little lifting post-run help as well? Or is it a complete waste? I'm an 800 runner, so kind of a sprinter.
This is a job for Captain Leg Speed Velocity.
ARMS DON'T MATTER. The only thing that matters is leg speed velocity. More specifically, the only thing that matters is YOUR leg speed velocity. That of your sister will not do you any good.
Now if you want to know how to increase YOUR leg speed velocity just send $19.95 to Captain Leg Speed Velocity, 99 Segment Street, Rapid City South Dakota 57702 for YOUR very own copy of my book "Too Fast To See - The Secrets Behind Increasing Leg Speed Velocity". Hurry while supplies last.