Arm swinging

Bump.

learn to sprint

It should take less energy using proper arm swing versus swinging side to side, especially at faster paces.

Running fast efficiently is about moving forward and back, not side to side which wastes energy. Google videos of world class marathon runners.

Look at your thumbs. My guess is your thumbs are not pointed up and you are running with your palms down. Point your thumbs up. Your arms should easily swing forward and back with little effort.

It makes sense that using correct form makes you tired. Just keep practicing until it feels natural.

Somebody posted a study about this on LRC about a year ago. They tested runners' efficiency with different arm swings, including holding their hands together behind their backs. This 'worst case' was less efficient, but only by a couple percent. They concluded that your arm swing doesn't really matter.

gdm wrote:

Somebody posted a study about this on LRC about a year ago. They tested runners' efficiency with different arm swings, including holding their hands together behind their backs. This 'worst case' was less efficient, but only by a couple percent. They concluded that your arm swing doesn't really matter.

That less efficient arm swing at 5 minute pace, assuming your few percent loss in efficiency, comes at a cost of 6 seconds per mile. This translates to 18.6 seconds for a 5k, and 37.2 seconds for a 10k.

If you are a 4 minute miler or sprinter then the less efficient arm swing will have a cost greater than 2%. I'd like to see Usain Bolt run 200m while holding his hands behind is back.

wefrffrffrrr wrote:

It makes sense that using correct form makes you tired. Just keep practicing until it feels natural.

No, the opposite is true. If correct form makes you tired then you are doing it wrong.

Not necessarily.

If your body is conditioned to execute wrong/ inefficient/ unnatural movement patterns, it can definitely can be more exhausting to run with proper form/movement.

So, no it doesn't mean he is doing it wrong. It means he did it wrong all those years, but his body has become effiecient at doing it in this wrong way.

skeptical of your conclusion wrote:

wefrffrffrrr wrote:

It makes sense that using correct form makes you tired. Just keep practicing until it feels natural.

No, the opposite is true. If correct form makes you tired then you are doing it wrong.

Not necessarily.

If your body is conditioned to execute wrong/ inefficient/ unnatural movement patterns, it can definitely can be more exhausting to run with proper form/movement.

So, no it doesn't mean he is doing it wrong. It means he did it wrong all those years, but his body has become effiecient at doing it in this wrong way.

Read more:

Form goes from very important at 100m to insignificant at marathon.

Texas A&M Head Coach, Pat Henry, is a recognized master at coaching the sprints. One of the things that makes a master coach is the ability to take a complex action, such as moving your body at maximum speed, and breaking that action down. It also is the sign of a master coach to be able to teach those points in a clear manner to other coaches and athletes. Many coaches are familiar with the “high knee” or “A-march” drill, but may not be aware of its importance for building correct sprint mechanics. For Coach Henry, in his own words…”This is where we start..” This drill develops the mechanics and posture needed for sprinting. Take a look at some special coaching points below the video:

http://www.championshipproductions.com/news/2013/03/22/develop-proper-sprint-mechanics-to-run-faster/

1) The athlete needs to have an “ankle cocked” position. The “ankle cocked” position allows rebound and spring and proper form. “Toe –up” and “Ankle-Up” and even “Dorsi-flexed” are all cues to get the athlete to get the proper position. The foot should land under the knee, not be reaching forward.

2) Separation of the arms is important. By this Coach Henry means that the arms should be driving both forward and back. As a coach from the side you should be able to see both elbows as the athlete drives, one reaching forward, the other driving back. The arms are active, and from the front the motion you see should be backwards and forward, with little if any cross body action.

3) The athlete should be tall as they run. The body from the hips up is erect, with no or little lean forward and none backwards. A good coaching point in this series is that “the athlete should be two inches taller as they run.” Basically the extension of the legs into full position gives you this “tallness” in running.

Coach Darrick believes sprint mechanics are important

https://www.youtube.com/watch?v=GZaneGIbiSI

What do you want to race? A four hour marathon? If so, no need to change.

If you want to run faster, then try this drill.

After warming up, put you left wrist beside your waist or pocket. The exact position is not important, but you want to keep it in that position. Next, run swinging only the right arm. You'll find that it's almost impossible to swing your arm from left to right. It will naturally go forward and back. Do this for 20 seconds. Then, put your right wrist by your side or pocket and repeat the drill using your left arm.

Do this 2-3 times for 20 seconds. On your next run, increase time to 30 seconds. Gradually increase the duration to two minutes. Eventually, you'll be able to swing your arms naturally in a forward and back plane instead of side to side.

and remember when you get close to the finish line, do not do 'the swim'* as a number of athletes did in the recent Worlds

*the swim - a 1960s dance craze

https://www.youtube.com/watch?v=h6S5v6lLEgs

https://www.youtube.com/watch?v=FT7gH84wzLo

'do the swim'

baa, baba,baam, baba,baba,baam