Running Form Analysis 4

The Law of the Pendulum

“The speed at which a pendulum swings depends on the length of the pendulum, not on the amount of weight at the bottom.”


Exercise – Count and compare the # of times your right hand comes forward in 15 seconds (fist to chest height and back to hip). Swing both arms as fast as you can. Do this first with straight arms. Then, repeat the same exercise with bent arms.

Notice how much less effort it takes to swing bent arms. What was the difference in the count?


Exercise – Now, stand on one leg and slowly swing the other straight leg forward and back. Take a few swings and then stop. Do it again. Swing the same leg faster (still keep it straight). Did you notice an increase in effort? You should. That’s because it takes muscle to make your “pendulum” swing faster than it wants to. Your quads pull your leg forward and your glutes (butt muscles) pull it back, and so on. Now, compare how it feels swinging your leg with a bent knee.


Lesson to learn - To get your “pendulums” to swing faster and easier, just bend your legs at the knees and your arms at the elbow. As you run, one way to make the pendulum shorter is to focus on lifting your heels.


Hands and wrists

I want you to try something with your hands and wrists. Tension begins in the hands. Notice the difference in your forearms when you try these three positions.

Exercise -

1. Clench your fist tightly

2. Hold out hand. Straighten fingers

3. Loose fist (Thumb on index fingers, fingers lightly clenched, palm turned slightly up, wrist firm but not tight, and hand in line with forearms.)


Did you notice a lessening of tension with each succeeding exercise? We want our muscles to be relaxed when we run. You’ll be more efficient and less fatigued if you keep your muscles relaxed.

One important thing, avoid limp wrists. Your arms just don’t help you as much with limp wrists. Keep your wrists firm and in line with your forearms.

Using some of these techniques enables your arms, wrists, and hands to help you to better RUN ON your feet. Remember the effects of the E3 grip demonstration. I was able to lift someone because their joints were engaged and this in turn helped create a slightly longer stride.


That’s enough for today.


Bob