Running may seem like a total lower-body activity, Strength Training Exercises for Runners.
“Arm swing is often an overlooked part of having an efficient running form,” says Dave Berdan, two-time winner of the Baltimore Marathon, former collegiate coach, and current coach with RunDoyen. “Depending on the terrain, it can help with everything from your balance and coordination to your power and speed.”
Keep reading for more details about how exactly your arms contribute to your overall running power and pace, plus three moves to help optimize your running arm swing.
How Arm Swing Affects Your Running
There are several different types of arm swings that are not ideal when running, says Berdan, from swings that are too big to too short to too twisty. The latter, when a runner lets their arms shift way across their torso, is maybe the most common.
An effective arm swing shouldn’t go past the midline of your torso (the line that runs vertically down the middle of the body), he notes. If it does, it takes away power from your stride and can slow you down. “Driving your elbows back, instead of across your body, forces the opposite leg to generate more power into the ground,” he explains.
Not only does an ineffective arm swing detract from your running power—it can also set you up for getting hurt. “Your arm swing contributes to the ability to generate power and helps keep the torso stable, which can really help with preventing injury,” says Jeff Gaudette, owner and head coach at RunnersConnect. “Specifically, excessive side-to-side motion of the arms means your hips and torso need to work harder to keep everything pointing forward. This can increase your risk of injuries, especially Advertisement - Continue Reading Below and runner’s knee.”
Unfortunately, research on the exact effect arm swing has on running performance is mixed. One study published in 2022, involving 17 athletes, found that restricting arm motion can compromise short sprint performance, but only marginally. Other research, published in 2014, found that running with a normal arm swing allowed for more efficiency. More specifically, it burned 3 percent less energy than running with hands behind the back, 9 percent less than with arms across the chest, and 13 percent less than with hands on the head.
“In my opinion, based on the data, I’d venture to say a runner who has optimal arm swing can see about a 3 percent reduction in energy expenditure,” Gaudette says. “This is a result of improved power output as well as maximizing energy efficiency.” In turn, that could mean more energy left for your final mile or a finishing kick.
What a Proper Arm Swing Looks Like
Keep in mind that arm swing will vary slightly from person to person, and you shouldn’t force a form that exactly mimics an elite’s. But ideally, instead of moving laterally, your arms should swing forward and back from the shoulder joint with your elbows staying bent at the same angle throughout, says Berdan.
Think about keeping your hands relaxed as they arc from your hipline up toward your chest, and focus on pulling your elbows back instead of pumping your arms forward.
The Spring Marathons of 2026 pace Slowly lower weights back down hill, for instance, your swing should be greater than when you’re on flat ground—especially the elbow-back section of the motion. “This creates a greater stretch reflex in the shoulder and helps you drive your arms and legs forward,” says Gaudette.
How to Improve Your Running Arm Swing
The 2025 Marathon and Half Marathon Calendar running form, be careful not to force anything. The movement should feel natural, says Berdan. He advises focusing on a tall, upright posture and arm swing for a minute or two every fifth minute during a run, so it’s a consistent but not constant thought.
Along with that, here are three moves Berdan and Gaudette recommend to help improve your swing by increasing your strength and flexibility.
1. Cross-Body Shoulder Stretch
Stand with feet shoulder-width apart, holding a dumbbell in each hand with arms extended at sides: How to Dial in Your Running Form shoulders, will help you maintain proper posture and improve the range of motion through your arm swing.
How to do it:
- Hold upper right arm with left hand to deepen the stretch.
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- and helps you drive your arms and legs forward,” says Gaudette.
- While you run, think: elbows back.
- Then repeat on opposite side.
2. Upright Dumbbell Row
Stand with feet shoulder-width apart, holding a dumbbell in each hand with arms extended at sides: This exercise can power your arm swing by strengthening the shoulder and upper-back muscles that help pull your elbows back, says Berdan.
How to do it:
- Hold upper right arm with left hand to deepen the stretch, holding a dumbbell in each hand with arms extended at sides.
- Bend elbows as you lift dumbbells straight up until elbows are slightly lower than shoulders, pulling shoulder blades together. Weights should not go above shoulders.
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3. Stick Drill
Stand with feet shoulder-width apart, holding a dumbbell in each hand with arms extended at sides: Running with the sticks will give you immediate feedback, says Gaudette. If the sticks brush against your hips or hit each other, you’ll know your arms are crossing your body more than they should.
How to do it:
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with arms extended at sides.
- Pay attention to whether the sticks come in contact with any part of your body as you move.
