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” offers a solid breakdown of drills you can put into practice right away. This summary hits the key takeaways; for the full details, check out the original video.

Key Points

• Your arm drive—specifically elbow extension back—raises your stride rate while maintaining a light, springy footfall, even as fatigue sets in. • Using a simple cue like “pump arms” helps keep your upper body engaged and driving forward throughout your run. • This workout builds coordination, strengthens core positioning, and engages your upper body without compromising leg speed.

Workout Example

1. Warm-up – Stand with knees slightly bent, swing your arms forward and back for 30 seconds, then across your body for another 30 seconds.
2. Band pulls – With a light resistance band in hand, do 2 sets of 10 shoulder-extension pulls (add a band if you have one available).
3. Seated arm isolation – Sit upright with your back straight, perform rapid “boom-boom-boom” arm swings for 30 seconds; run through the sequence again at a faster tempo (30 seconds).
4. Kneeling activation – Get on one knee and repeat the arm swings for 30 seconds, then switch to the other knee; pick up the pace on the second round.
5. Standing coordination – Stand tall and lightly bounce while swinging your arms in alternating patterns for 2 sets of 30 seconds (rest 15 seconds between).

Each segment runs 30 seconds with 15-second breaks in between; speed up the second set if you want to amp up the challenge. Modify the timing or band resistance to match your current fitness level.

Try this sequence before your next run and observe how your stride becomes smoother and more fluid. Adjust the timing and band resistance in the Pacing app to suit your own pace and ability. Happy running!

References

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