Over the next few Fridays, I’m sharing a short running technique series with you.
Why? Because I’ve just completed my Level 1 running qualification here in Italy, and honestly – what’s the point of learning all this if I don’t pass it on? 🙂
These blogs are for real women, real runners – beginner to intermediate – who want to feel smoother, stronger and more confident when they run, without overthinking everything.
Let’s start with something many runners completely ignore: your arms.
1. Why your arms matter (even though you’re “running with your legs”)
Your arms are not just along for the ride. They help:
- control rhythm and cadence
- stabilise your body
- support forward movement
- reduce wasted energy
When your arms are tense, crossed over your body, or doing their own thing, your legs have to work harder to compensate. That’s when running starts to feel heavier than it needs to.
Good arm technique won’t make you faster overnight – but it will make running feel easier and more fluid.
2. The basics: how your arms should move
Here’s the simple version:
- Arms swing forward and back, not across the body
- Elbows are bent roughly 90 degrees
- Hands move from around hip height to chest height
- Movement is relaxed, not forced
- Your arms set the tempo. When they move smoothly, your legs naturally follow.
3. Relax your shoulders
This is one of the biggest things I see and something I still have to remind myself of. If your shoulders are creeping up towards your ears, you’re carrying unnecessary tension. That tension travels down into your arms, chest and breathing.
Quick check while running:
- Drop your shoulders
- Imagine them melting down your back
- Shake out your arms for 5–10 seconds
- Relaxed shoulders = freer movement = less fatigue.
4. Using your arms when running uphill
This is where arms become even more important.
When running uphill:
- Your stride naturally shortens
- Your arms can help drive you forward
Think:
- slightly stronger arm swing
- still forward and back
- elbows driving behind you
Your arms help lift your body up the hill – without you having to overstride or force the legs.
This is something we naturally practise on the Tuscany Run Retreat, where the terrain is varied and the hills encourage better technique without overthinking it.
5. Real talk: filming yourself changes everything
I think I run in a certain way…
Then I see a video of myself and realise…nope, not at all 😂
Filming is one of the best tools for understanding your running technique.
- Ask a friend to film you
- Use a tripod or prop your phone
- Film from the side and from behind
You don’t need to judge or criticise, just observe.
You’ll often spot things you never felt while running.
6. Simple drills to improve arm movement
You don’t need fancy sessions. Try these:
1. Run without arms (short drill)
- Cross your arms lightly over your chest
- Jog slowly for 20–30 seconds
- Then release and run normally. You’ll feel instantly how much arms help balance and flow.
2. Drive you elbows to the sky
- Keep your torso straight, swing your arms back and forth keeping in mind the 90 degree angle and not crossing across the body. This youtube video explains it pretty well.
7. A Gentle Reminder
You don’t need perfect form.
You don’t need to “fix” everything at once.
Just notice your arms on your next run.
Relax your shoulders.
Let them help you.
Small changes make a big difference – especially when they’re practised consistently, just like we do on retreat runs in Tuscany.
