2. Arm Swinging
Before practicing arm swinging, athletes do two or three relaxed runs of 50 or 60 meters at about 50% of their full effort. Doing so helps condition the body and lays the foundation so that correct movements can be practiced without difficulty.
There are two ways of practicing arm swinging.
First is the stationary method in which the runner performs the exercise sitting on a bench or standing still. The second method sees the athlete check his arm swinging technique during a relaxed run.
Start by swinging your arms with the palms open. Some athletes like to clench their fists lightly; that is also acceptable but be sure not to make a tight fist.
Starting with your right arm swung back, bring the arm forward until your palm is in the position shown in the Figure1. When doing so, make sure your elbow is bent to an angle slightly tighter than 90°.
Next, swing your right arm backwards again. When doing so, your arm will extent naturally, so be sure your elbow opens to the angle indicated in Figure2. In practice, the fingers of your right hand should brush against the hem of your running shorts.
Once your arm is swung fully back, bending the elbow slightly as shown in Figure 3 will cause the arm to recoil naturally and begin a forward swing again. When swinging the arm forward, the position of the palm is radically different from that during the backswing. Although not indicated in the any Figure, remember that the elbow should be closed to around 90° and the arm swung forward, at which time the palm should be positioned to brush the waistband of your running shorts and swing upwards to face height.