2 MINS 17 SECONDS
L I V E
Jurgens Grobler is a holistic health and wellness advocate with a wealth of qualifications and diverse experiences, including coaching, strength training, biomechanics, injury-prevention and sport massage, and he specialises in personalised fitness programmes. As an avid runner and cyclist, he embodies a lifestyle of health, balance and passion. More at http:// www. jagfitness. co. za
W E L L
Why your arms matter more than you think.
When you think of running, you probably picture strong legs pounding the pavement. But your arms
are just as important. They help you stay balanced, run smoother, and waste less energy. In fact, poor arm swing can make you slouch, twist too much, or feel awkward— especially when you’ re tired. Here are some simple drills to improve that swing and boost your posture, rhythm, and performance.
Want to Run Better? Fix Your Arm Swing!
Here’ s what the science says:
• More efficient: Studies show that running without using your arms can increase energy use by up to 13 %. That’ s a lot more effort for the same speed!
• Better balance: Your arms act like counterweights to your legs, helping you stay upright and centred with every stride.
• More speed: A strong, snappy arm swing helps drive your stride forward, especially when you need to pick up the pace.
Translation? A solid arm swing = better rhythm, better posture, less fatigue, and maybe even a new PR.
Top 4 Arm Swing Drills You Can Start Today
These are fun, fast, and totally beginner-friendly.
1
Seated
Arm Swings
Why? This teaches your arms how to move while keeping the rest of your body still.
How to do it:
• Sit up tall on a bench or box
• Bend your arms to about 90 °( doesn’ t need to be perfect)
• Swing them forward and back, fast but controlled
• Keep your hands outside your chest— no crossing in front
Do this: 2 – 3 sets of 30 seconds each
What It Does
Keeps You Upright
Improves Rhythm
Saves Energy
Prevents Injury
Boosts Speed
How It Helps You Run Better
No more slouching or leaning forward
Helps your legs follow a smooth, steady cadence
Less twisting, less effort
Protects your spine, hips, and knees
Helps power up your stride
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Pro tip:“ Drive from the shoulders, not the elbows.”
ISSUE 178 | www. modernathlete. co. za