Improve Your Form by Addressing Arm Movement, Core Strength, and Hip Stability

One common issue observed in runners is known as “twisting.” This occurs when the arms cross the midline of the body during the running motion. You can identify this by observing arms swinging side to side with elbows pointing outward, rather than moving back and forth. Twisting causes the upper body to rotate from side to side as you move forward, leading to an inefficient running form.

But what causes ‘twisting’ to happen?

When your legs cross the midline while running, you essentially run on a narrower base of support. This narrow stance makes it harder to stay balanced, prompting your arms to come out wide with your elbows up and away from your body in an attempt to stabilise your body. This compensatory arm movement further increases twisting through your trunk.

Core strength is crucial for maintaining stability and proper form while running. A weak core can result in a lack of control over your torso, causing it to twist as your body tries to compensate for instability. Strengthening your core can help you maintain a straight and efficient running posture. (Take a look at this blog on stabilising your core to improve your running form!)

Similarly, hip strength plays a vital role in stabilising your lower body during running. Weak hip muscles can lead to poor alignment and an inability to keep your legs from crossing the midline. This, in turn, forces your arms to swing wider to help maintain balance, exacerbating the twisting motion. (Learn more about the crucial role your hips play in your running).

If you’ve ever noticed your arms swinging in front of your body and crossing the midline, we’ve got some tips on how to use your arms to help you keep that forward momentum and improve your running efficiency.