Elbows

[kayles]

Hoping someone can shed some light on this topic - A friend of mine told me recently that if you are planning to run long distances then your elbows should be long and hang down with your hands open. When I run I tend to have my elbows quite high and tucked in to my sides with my hands sort of clenched. I am not an experienced runner but was wondering if the first technique is the correct one? I must say it feels a little odd but like most things if it is right then it is a case of getting used to it. What do others think

[sorrial]

I can't say I've ever read anything like that in any running magazines, but then I'm no biomechanical expert. The only thing I've really read about elbows is using them and yours arms to help power you up hills with momentum. I'd be interested to hear if anyone can confirm what you've been told.

[kayles]

It is interesting when you run, eveyone has a tip/piece of advice they would like to share. My friend is part of a tri group so I have to think that the information is semi reliable (unless he is really having a lend of me). Thought this would be the perfect place to see what others think/know.

[Rowey]

There is always something new on here !! I can think of Steve Moneghetti as a good example of a low arm hang action.
Others I have watched seem to keep the forearm below horizontal, and an angle open above 90 deg ( never get to an L shape or more closed than that).
My guess is that tighter arm action causes fatigue and also lifts the body's centre of gravity, so more energy is needed to keep the loss/restore balance rhythm sequence. (did a CofG Running style analysis in Yr4 of PE course)
Some African marathoners may not meet this criteria, but the lean body mass they have and their ectomorph body type mean that arm angle is less of a factor.
For me, its arm slung low as well. This is a good topic- some may say who cares, but in the last 5k of a marathon every little bit makes a difference.

cheers

rowey

[tiger boy]

I say NO.
I keep my arms at waist height (or thereabouts). Low arms give you no thrust or momentum, and are often a sign of fatigue.
Don't clench your fists - have you hands open and relaxed. Pretend you are carrying a very delicate crystal glass in each hand. If you squeeze it tight you break it, if it is too loose you drop it.

[kazd]

I can't say that I've actually thought too much about what me elbows are doing when I run. I think I keep them loose but not low if that makes sense. I do know that they can get sore when you run a long way, but I don't know if they would get less sore if I held them differently. I sort of remember that Steve Moneghetti's hung low but always looked fluid and comfortable when he was running - I think I would look stupid (stupider ) if I tried that.

I do often wonder what other people do with their hands when running, and have finally found a comfortable position for my fingers to be in which is a loose fist, thumbs on the outside with my index finger resting behind the top of my thumb. But it took a while.

[Stu Mac]

Relaxed arms, no clenching anywhere, fluent action, approx 90 degrees. High arms generally mean you will have tension in the shoulder & chest region, which will mean not as efficient breathing as could be.

But there are so many actions amongst the distance fraternity, but relaxed & smooth are two key words I use with my squad, a lot.

[hvls]

An interesting topic! After reading the thread yesterday I went out for my 10k run and tried to run with my arms hanging down.....it felt sooooo alien. In fact my shoulders started to hurt! I reverted back to my usual mode....arms bent at about 90 degrees and feeling relaxed. Each to their own I suppose and it's what you get used to?!

[margot]

I can't run with my arms hanging down and have them usually tucked up highish with clenched fists... at least at the start until the cold is gone from them!

but I say do whatever feels natural