Most people visualize running by thinking about using your legs to get you there especially going faster or uphills. If you asked the same people what are the important working parts of a body that help you be an efficient runner they would probably say strong legs, being light on their feet, good aerobic conditioning, and would most likely overlook the arms all together. But the arms play a large role in ChiRunning for they act as a counterbalance when running. They also are utilized to propel you up the hill while your legs just go along for the ride. If not properly swung from the shoulders they could throw off your pelvic rotation.
So how much thought should be given to your arms? If you have never practiced working with your arm swing you might be missing out on a significant part of your running form. First thing to focus on is how you hold your arms. They should be bent in at 90 degrees with straight wrist and relaxed curled fingers. The emphasis of the swing should be to the rear not forward. Swinging your arms forward and allowing your elbow to pass in front of your body will most likely cause you to over stride and heel strike. If your arm does not swing freely from the shoulder but moves the shoulder with each swing your lower body must overcome the movement and your pelvic rotation will not happen as a result. One focus that helps immensely is using Y'Chi. Having your attention focused on an object in the distance with both eyes also pretending to have eyes on each shoulder and one on the forehead helps stabilize the upper body allowing the arms to swing independently.
When running on level ground your arms and legs work equally. We tend to envision arms having two gears. At slower paces your arms gently swing back to where your wrists are meeting the rib cage. When you increase your speed they then travel further back allowing for a fist to come near your rib cage. This change is to allow for the increased lean as you go faster.
When going up hills the arms switch to a 45 degree angle and an emphasis is added to the arm swing that is almost like doing an uppercut to yourself in addition to swinging fist to ribs back motion. This added arm motion is what allows you to relax your legs while increasing the core contribution, maintaining cadence, shortening your stride, and leaning into the hill.
The path that your arms swing is important for you want to have them moving in the direction your headed. If they are swinging side-to-side your wasting energy and thus not being an efficient runner. You also do not want to have them crossing your centerline instead keep them about a volleyball distance apart. Be mindful that you do not drop your hands below your waistline.
It is important that as you hone your arm swing that you do not create tension in your shoulders or hands. Remember to think "back relax", and the tendon recoil will bring the arm back if you just relax after you swing your arm back. Always run with your shoulders facing forward and your back relaxed. Imagining holding a potato chip in your hand will help keep tension from sneaking into your fist.
So, the next time you head out for a run take some time to watch and listen to what your arms are doing. Try doing a hill without engaging your arm swing then repeat the hill utilizing the ChiRunning arm swing see if you notice a difference. This comparison normally will bring it home to most folks on how just important arm swing can be. As always if you have an opportunity to video yourself take a look at what the arms are doing. Are they doing their fair share or just along for the ride?
