Increase Running Speed through Effective use of the Shoulders
Joe Grant, PT, ATC, EdM
Many people focus on the lower extremities and fail to recognize the important role that the shoulder girdle contributes to running speed. It can add a significant amount of momentum to the forward movement of the body. In addition, it provides dynamic stability to the lower extremities.
The Motion (or the mechanics)
Looking simply at the body movements when running straight ahead, the opposite shoulder and leg work in conjunction with each other. As the right leg is moving forward, the left arm is also moving forward. The resulting impact is twofold in that the trunk is driven forward and the pelvic girdle is stabilized. When reviewing the mechanics of the motion, you can see that the shoulder is primarily moving in the sagittal plane and involves forward flexion and extension. The prime movers for forward flexion are the serratus anterior and pectoral muscles. The prime movers for shoulder extension are the trapezius, rhomboids, and latissimus dorsi.
The repetitive push-pull interaction of the shoulder flexors and extensors is important to understand. The greater the force production in one direction, the greater the potential for force production in the other direction. This is accomplished by two factors: 1) as the agonist contracts, the length tension curve of the relaxing muscle (the antagonist) increases; 2) the contracting muscles (agonist) also increases the elastic component of the relaxing muscle (the antagonist). Therefore, the greater the force production in forward flexion, the greater potential for force production in extension and vise-versa.
The Shoulder as a Driver
As the runner drives their arm forward, the scapula is driven forward by the serratus anterior and pectoral muscles. The more power that the runner exerts through the serratus anterior and pectoral muscles, the more forward momentum that is developed in the upper extremity. This forward momentum is transferred to the trunk and results in less demand being placed upon the legs. To get maximum power from the serratus anterior and pectoral muscles, the posterior shoulder muscles have to retract the shoulder girdle. Optimum shoulder retraction will maximize the elastic component and the length tension curves of the anterior shoulder muscles.
The Shoulder as a Stabilizer
As the runner's shoulder is driven forward, the elastic component and the length tension curve of the ipsilateral posterior shoulder muscles both increase. As the serratus anterior and pectoral muscles are driving the shoulder girdle forward, the posterior shoulder muscle of the latissimus dorsi, rhomboids, and trapezius are being put on stretch. Therefore, when the shoulder is in the most forward flexed position in the runners stride, the posterior shoulder muscles are ready to pull backwards with greater force production potential. The greater the muscles, the greater the muscular/dynamic tension will be in the pelvis and hips for the contralateral lower extremity to develop extension power. The synergistic action of the anterior and posterior shoulder muscles and trunk muscles therefore contribute to the dynamic stabilization of the pelvis from which the runner's hip extends.
Putting it into Action
When working on creating maximum running efficiency and speed, the shoulder motion should not be neglected. A smooth shoulder drive has the arms driving forward and towards mid-line but not crossing it. Forward drive of the arms should have the hands go as far forward as the feet but not reaching above the armpits. This aids the runner in staying balanced. Shoulder retraction should be smooth and should not require much instruction, as the motion is simply the elastic rebound of the forward drive.
In addition to developing a smooth and deliberate arm swing, the following are suggested exercises to develop the upper extremity strength:
- Push-ups
- Inclined Bench Press
- Bench Press
- Modified and Full Pull-ups
- Seated Arm Flexion with Trunk Rotation (use pulley or elastic tubing)
- Seated Arm Extension with Trunk Rotation (use pulley or elastic tubing)
- Standing Rows
- Lateral Pull Downs
Running is a dynamic sport where good body mechanics and motor patterns play an important role. It requires optimal utilization of all muscles, especially the shoulder girdle.
This article was published in Gambetta Sports Training Systems - Training the Best to be Better on April 5, 2003.
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