Normally the runners do not care much how their biceps are, after all what keeps them standing up running for so long are their legs, right? So a runner would not have to worry about training other parts of the body ...But in reality, if you look at the athletes in the Olympic 100m competition, the thing seems different: sometimes it seems that they are pushed with their arms, as if having stronger arms could run faster!
STRONG ARMS TO RUN FASTER?
Does the upper train really help? Is it important to develop muscle in the arms? The way in which the strength and size of the arms contribute to better results in running depends on the type of race:SPRINTS
In the case of sprints, having strong arms is important up to a point. In the sprints it is about generating a maximum propulsion forward, in the shortest possible time. The arms provide an additional boost, propelling the runner forward, so in this case the shoulders are very important. Although the strength in the arms does not play as important a role as the technique, in competitive sports, where the end result of a race is measured in hundredths of a second, it can make the difference between victory and defeat.
At the end of the article you will find exercises to strengthen the arms and the core.
DISTANCE RUNNING When it comes to running long distances, large and strong arms end up being a disadvantage: the strength of the arms does not usually help to obtain better results, so large muscles are no longer an additional weight for the runner. In this case, what matters is to have a good technique: the way you move your arms influences every movement you make below your waist. By rapidly swinging your arms, you automatically increase the frequency of your steps, while swinging slower has the opposite effect: this is because the movements of the arms and legs are coordinated by the brain.
HOW SHOULD THE ARMS BE MOVED WHEN RUNNING?
Flex the elbows at a 90º angle.
Swing your arms in a relaxed way towards the direction you want to go (remember not to go over the center line).
Keep your hands relaxed, without closing them in fists, and placed facing inwards. The thumb and index finger should touch lightly.
Focus on throwing your elbows back, rather than forward.
Having a good stroke technique helps you run efficiently. However, you will also need to train the upper train (the core above all), to maintain a good stance when running.
BENEFITS OF A STRONG HIGHER TRAIN Obviously, having strong legs is essential for running fast, but many runners underestimate the importance of having a strong top train: The muscles of the abdomen and back play a very important role in stability. A weak core leads us to make compensatory movements, so we tend to lose propulsion.
Having a strong upper body is essential to send energy from the body to the legs efficiently. Without a strong upper part, the arm technique can not support the legs. Maintaining a correct posture and keeping a good shape when running helps you to go faster and spend less energy. An additional benefit: Strong abdominals and back muscles protect the spine from the impact the body receives when running. Therefore, having a strong core is essential to minimize the risk of injury
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