This is part 2 of “Check your body alignment” looking at the role our upper body plays in our running.
I know that when it comes to running most of the focus is on our lower body. But our upper body also plays an important part.
If you missed part 1 the part our lower body plays check it out here.
Let’s break our upper body down into head and torso position and arm swing:
1. Head and torso position
We want to have our head and torso in a relatively upright body position, with a slight lean forward. The forward lean should be measured from the ground rather than from your waist. Your ideal head position is in line with your torso, aiming to look ahead rather than looking down at the ground.
Check your alignment from head to foot, you can do this by getting video footage of a side on view
2. Arm swing
When you swing your arms, this movement is initiated from your shoulders. Aiming for a back and forward movement and trying to keep your arms from crossing in front of your body. The motion resembles that of a pendulum.
Your arms work in sync with your legs, this being opposite arm and leg working together, (e.g. when your left leg is forward, your right arm will be forward).
When you increase your speed, the arm swing is going to shift with the backward part coming back further and the forward part shifting to more vertical
Hands should be in a relaxed position, try not to grip them.
Check your arm swing position, you can do this by videoing yourself running, take a front and back view. Then review the video footage. Another option would be next time you’re running take note and feel where your swing is coming from and what your arms are doing.
It is important to understand that our lower and upper body are linked and work together. When there is a breakdown e.g. you notice a problem, this is quite often pain in some part of your body. The point where you notice the “problem” is not always the point that needs fixing, this can be your body’s way of compensating.
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Lastly remember that any change you make needs to be worked on gradually and keep at it.
When it comes to making adjustments to your running position:
Any remember any change you make to your running needs to be worked on gradually it will feel a bit weird and clunky and the start, so just keep at it and enjoy the process.
