Arm Cadence Booster

Workout - Arm Cadence Booster

• 5min @ 15'00''/km
• 2 lots of:
  • 30s @ 10'00''/km
  • 30s @ 10'00''/km
• 2 lots of:
  • 30s @ 10'00''/km
• 2 lots of:
  • 30s @ 10'00''/km
  • 15s rest
• 2 lots of:
  • 30s @ 10'00''/km
• 2 lots of:
  • 30s @ 10'00''/km
  • 15s rest
• 5min @ 15'00''/km

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Seth James DeMoor’s Upper Body Cadence Exercises for Running Faster breaks down drills you can use right away. This summary hits the key takeaways. Watch the original for the full details.

Key points

• Arm drive, specifically elbow extension back, raises your stride rate while keeping a light, springy footfall, even as fatigue sets in.
• A simple cue like “pump arms” keeps your upper body engaged and driving forward.
• The workout builds coordination, core positioning, and upper-body engagement without slowing your legs.

Workout example

1. Warm-up: stand with knees slightly bent, swing your arms forward and back for 30 seconds, then across your body for 30 seconds.
2. Band pulls: with a light resistance band, 2 sets of 10 shoulder-extension pulls.
3. Seated arm isolation: sit upright with back straight, do rapid “boom-boom-boom” arm swings for 30 seconds, then repeat at a faster tempo (30 seconds).
4. Kneeling activation: on one knee, arm swings for 30 seconds, then switch knees and pick up the pace on the second round.
5. Standing coordination: stand tall and lightly bounce while swinging your arms in alternating patterns, 2 sets of 30 seconds (rest 15 seconds between).

Each segment runs 30 seconds with 15-second breaks. Speed up the second set if you want to push it. Modify the timing or band resistance to your fitness.

Try this before your next run and watch how your stride smooths out. Adjust timing and band resistance in the Pacing app to your pace and ability.

References

• Upper Body Cadence Exercises for Running Faster - YouTube (YouTube Video)