Skip to main content

How to Have Proper Upper Body Running Posture

Learn how to have proper upper body running posture from sprinting coach Shane Paul Neil in this Howcast video.


Hi, my name is Shane Paul Neil from City Coach Multisport. And I'm going to be talking about proper running form with your upper body in regards to sprinting. The upper body's actually 1 of the most important parts in terms of sprinting, a lot of folks think it's just your legs and the power that comes from your legs.

But there's an old adage in sprinting that says arms propel legs. The faster your arms can go, the faster your legs can go because it's all coordinated. In that regard which you want to really do is have relaxed shoulders, relaxed arms in terms of not clinching your fists, not raising your shoulders tightly because that would increase fatigue and that will actually alter your running form. In terms of actual arm movement, which you want to have ultimately is a very even arm stride. Meaning that you hand should go from basically you hip, to right about your chin in a nice controlled fashion. Any higher than that you’re likely to over stride, any shorter than that your stride is going to be very choppy and very short. Your hands should be the equivalent very relaxed, very light.

Almost as if you could hold a potato chip in either hand without breaking it during the run. Again, clinching your fists or having your hands straight out will cause extended muscle fatigue from flexing. Now for coming to the end of your sprint I tend to recommend a technique that I call beating the drum. What that essentially means is as your arms come down you want to give it a little bit more force as it comes down to force more power out the lower body.

Not necessarily moving your arms faster, just a little more strangely because this is where the fatigue sets in and that may be a little bit that you need for your race. And that's proper sprinting form for your upper body.

Popular Categories