(Hint: it’s very important!) Let’s dive deeper into rotational and forward movement while running! This is our last section in our running form series. If you want to catch up on the other 4 key elements to improving your running form, be sure to check out our other blogs from the series here!
What is Rotational and Forward Movement?
First off, what the heck is rotational movement and what does it have to do with your running form? Rotational movement refers to your arm swing in your run. Runners can develop a tendency to swing their arms with rotational movement. Improving your rotational movement will reduce fatigue in your arms and shoulders! Something as small as changing the way you use your arms to run, can benefit you in the long run!
How To Improve Your Rotational And Forward Movement
Arm swing is an easy area to improve on for most new runners. Proper arm swing will keep you running efficiently and will reduce fatigue in your arms and shoulders. Consistency is key, making sure you do it every time is how you break those bad habits. Your arms should be between your waist and chest with elbows bent at roughly a 90-degree angle. It’s important to stay loose and try to keep arm movement minimal. If you do this correctly, you can even slightly propel yourself using your arms. It’s also important that you don’t go overboard with an exaggerated swing, that will only hurt your running form in the long run.
Try to use forward movement as much as possible. Don’t let your arms swing across your body or side to side. One trick is to pull your elbows in toward your sides. Arm swing should generate from the shoulder forward and backward. Try to eliminate any up and down movement in the shoulder. This is key to keeping your upper body loose and avoiding tension.
Overview
Overall, your rotational and forward movement can effect your run in positive and negative ways. I should note that not all rotational movement is counterproductive to propelling yourself forward. There are some advanced techniques such as counter-rotation of the spine and engaging the hips to produce power. However, I find such techniques a bit out of scope for entry-level running.
If you found this blog interesting, be sure to check out the rest of the series on our website!
