Running Arm Swing Explained

In brief: Arm swing is the movement of your arms as you run. It balances the rotation of your legs and helps drive your rhythm. A relaxed swing forward and back, rather than across the body, is generally more efficient.

What is arm swing?

Arm swing is the way your arms move in time with your legs as you run. As one leg drives forward the opposite arm swings forward, which balances the twisting forces of running and keeps your body moving in a straight line. It is a natural part of an efficient stride.

Why it matters

Although the legs do the main work, the arms help set your rhythm and counter the rotation of your hips and shoulders. A tense or sideways arm swing wastes energy and can twist the torso, while a relaxed swing can support a quicker, smoother cadence.

How it works

Efficient arm swing usually keeps the elbows bent around ninety degrees, with the hands relaxed and the arms moving forward and back close to the body rather than crossing the midline. The shoulders stay loose and low rather than creeping up toward the ears.

What to look for

Check that your shoulders are relaxed, your hands are not clenched, and your arms drive backward as much as forward. Driving the elbows back can help when you want to lift your pace, and relaxing the upper body helps you stay smooth when tired.

Arm swing and your running kit at OD's

Comfortable, well-fitted running clothing lets your arms and shoulders move freely. The team in St Helens can help with running apparel, and we offer next-day delivery and free click and collect.