As the research suggests, better arm swing leads to more efficient running form. If you are running with your arms down by your sides, they simply become dead weight. Particularly on uphills and downhills, you lose an important driving force when you don't use your upper body effectively. Conversely, when you swing your arms across your body, you waste precious energy through unnecessary side-to-side movement and twisting. Even if your arms are in the right place, but your entire upper body is stiff and lacks proper range of motion, you're likely to experience the negative effects of poor arm carriage.
To harness proper form in the upper body, it is important to think in terms of forward momentum. Arms should swing forward to backward to aid in that movement pattern, rather than work against it by swinging on a different plane. Elbows should be held at 90-degree angles for starters, but can change slightly depending on the point in the gait cycle. This should also encourage you to have your hands pass at about hip height, instead of being far above the waist as can happen when you tighten that carriage angle and don't relax your shoulders. Additionally, hands should be relaxed, so as not to tense up the rest of the upper body.
Sullivan suggests working on arm carriage with "arm pumps," also known as "running arms." To do this, find a mirror and stand as if you're on a starting line. To turn it into a strength exercise, consider holding 5-pound dumbbells as you drive your arms. "Open up your upper body, get your shoulders back, keep your hands out to the side and think of driving your elbows downward instead of pumping your fists upwards," he says.
He also often prescribes core and flexibility work to improve overall stability and balance. By strengthening areas like the hips and lower back, you're better able to hold proper posture when running, which translates into better arm swing. Similarly, flexibility work and activities like yoga can help restore movement to the shoulders and upper back, which will allow for freer motion of the arms.
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In addition to form drills, strength, and flexibility work, Sullivan says that reminding yourself to simply loosen up can prompt improved form in the upper body. "Your form should be relaxed regardless of pace and I often see clenched fists when runners speed up, which transfers to shoulders, back, and eventually the entire form," he says. "When you keep your hands relaxed—pretend you're running with a potato chip in each hand that you don't want to crush—your entire body will follow."
Keep in mind that any time you attempt to alter your most natural running form, you may encounter issues. Indeed, just because your gait isn't textbook, doesn't necessarily mean you should tinker with it. There are plenty of elite runners and Olympians who have less than ideal form and still manage to be some of the best in the world. This is why, if you suspect your gait may be in need of tweaking, you should consult a coach who can watch you run and offer their professional opinion. If you've been running a certain way for years, all while logging fast times and skirting injuries, many experts will assert, 'if it ain't broke, why fix it?' On the other hand, for some, minor changes in the way you run can prompt vast improvements in everything from speed to injury prevention. Since altering your form can be an undertaking, be sure to chat with an experienced coach who can help guide you in the process before making any major adjustments.
More: 7 Secrets to Finding a Running Coach
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