Upper Body Cadence Exercises for Running Faster - Seth James DeMoor

Aug 13, 2025

Intro: This is a quick summary of “Upper Body Cadence Exercises for Running Faster” from Seth James DeMoor. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points: • Arm pumping (elbow drive back) boosts cadence and keeps you light on your feet, especially when you’re fatigued. • A simple mantra (“pump arms”) can remind you to maintain forward arm drive during runs. • The routine focuses on coordination, core posture, and upper‑body activation without slowing your legs.

Workout Example: 1. Warm‑up – standing with slightly bent knees, swing arms forward and back for 30 seconds, then across the body for 30 seconds. 2. Band pulls – using a light resistance band, perform 2 × 10 shoulder‑extension pulls (add a band if you have one). 3. Seated arm isolation – sit, keep back straight, “boom‑boom‑boom” arm swings for 30 seconds; repeat a faster second set (30 seconds). 4. Kneeling activation – on one knee, repeat the arm swings for 30 seconds, then switch knee; second set a bit faster. 5. Standing coordination – stand tall, bounce lightly while alternating arm swings for 2 × 30 seconds (15 seconds rest between sets). All sets are 30 seconds with a short 15‑second rest; you can speed up the second set to increase coordination. Adjust the timing or add a light band to match your fitness level.

Closing Note: Try this arm‑cadence routine before your next run and notice a smoother, more efficient stride. Feel free to tailor the intervals and band resistance in the Pacing app to fit your own paces. Happy running!