Welcome back to my weekly running technique series.
After completing my Level 1 running qualification, I wanted to share simple, practical insights that actually help you feel better when you run – not overwhelmed.
This week we’re zooming in even more: your hands, your upper body, and what you carry while running.
Tiny details, but they matter.
1. Your hands tell the rest of your body what to do
Look down while you run. What are your hands doing?
Common things I see:
- clenched fists (what I used to do!)
- gripping a phone
- tense fingers
When your hands are tense, your arms tighten.
When arms tighten, shoulders lift.
When shoulders lift… everything feels harder.
2. The ideal hand position
Think:
- relaxed fingers
- as if you’re lightly holding a crisp (and don’t want to break it)
- thumbs resting gently
No gripping. No fists.
Every now and then, open your hands fully for a few seconds while running – it helps release tension instantly.
3. Why holding your phone can be a problem
I get it — phones are useful.
But holding one in your hand:
- twists your upper body
- affects arm swing
- can cause neck and shoulder tension
If you’re running with music or tracking your run, it’s far better to:
- carry your phone in a running belt
- or place it on your lower back
Your arms should move freely and evenly.
4. Running without headphones (at least sometimes)
This one divides people – and that’s okay. Running without headphones can:
- help you tune into your breathing
- improve body awareness
- increase safety (hearing traffic, bikes, people)
- help you connect with your surroundings
Especially on trails or quiet paths, I feel it can feel incredibly grounding.
That said, if music motivates you, the of course, use it. I would say, just make sure that the volume isn’t too high and your phone isn’t in your hand.
At the end of the day, balance is key.
Some of my favourite runs, are the quiet ones. Listening to footsteps. Breathing. Birds. Wind.
Those runs remind me why I started running in the first place.
5. A quick awareness drill
On your next run:
- run 5 minutes with music
- run 5 minutes without
- notice how your body feels
No judgement, just curiosity.
On the Tuscany Run Retreat, there’s no pressure to wear headphones or track pace.
We run together, chat, laugh, sometimes run quietly.
It naturally encourages relaxed upper bodies, free arms, and awareness — which is exactly what good technique is about.
