Running No Arms

This drill is from Matt Fitzgerald’s ‘Brain Training for Runners‘. A great book.

Lace the fingers of your two hands together and make a big circle with your arms at shoulder level, like you are simulating a basketball hoop for someone else to toss a ball through. Run 100m at a moderately fast temp with your arms in this position. Jog slowly and normally back to your starting position and repreat. This drill will force you to activate your deep abdominal muscles and to maintain an upright posture and therby teach you how to activate these muscles with running. It will also help eliminate rotational asymmetries by taking away your ability to compensate for these rotations with shoulder movements.