Timing & Rhythm Of Running

Sports Science Tips for Runners

By Dr. David Cosman in Hong Kong

Hand Position and Arm Swing in Running

Arm swing helps spring-load the body’s fascia system, pumping and compressing muscles to get the best out of them.

The fascia in your body is connective tissue that acts like a spring loaded amplification sling if used properly. Efficient running technique takes advantage of the fascia network and its’ ability to transmit force from muscle to muscle in a balanced and coordinated fashion. With technique and timing you can expect to discover rhythm. A good run is where the rhythm is smooth and feeling fine.

Arm swing emphasis should be behind you rather than reaching in front of you when you walk or run. This is thought to apply a spring loaded stabilizing traction to the opposite gluteus maximus and hamstring muscles as they contract and relaxes like a cyclic mousetrap spring; one at a time, your gluteal muscle is the primary muscle that pushes your thigh behind you.

This propulsion thrusts your body forward and creates stability, power, and a taller/stronger running posture. The calves are secondary follow-through muscles and should not be overstressed.

Timing and rhythm with dynamic tension of healthy fascia can best provide running efficiency with stability, strength, balance and predictability to active muscles, connective tissues and joints.

This technique description is termed GMax. The "GMax Technique"

Relying on so-called movement specialists who give their businesses buzzword branding titles (like GMax) and promise "optimal" over "efficient",... it might be all for naught if the fascia causes dysfunction. I advise athletes to receive fascia and muscle maintenance from a trained Fascial Manipulation (Stecco Method) practitioner.

Swing away!