​Strong leg muscles are crucial for running fast, but many runners underestimate the importance of upper body strength for good running performance.

Your arm swing influences every movement from your hips down. If you swing your arms faster, this automatically increases your step frequency. Slow and long swings produce the opposite effect: this is due to the fact that our arm and leg movements are coordinated by our brain.

The correct arm technique makes your running form efficient. However, you can’t run with optimal form until you build up your upper body. Today, I'm focusing on the biceps. All you need for this exercise is a looped band that you've probably gotten from a phsyio but that can also easily be bought online. I'll add a link in the comments.

In a kneeling position, wrap the band around your leg. Grab the band with the hand on the same side.Keep your upper body tall and shoulders relaxed. 

Pull your hand up towards your shoulder against the resistance of the band. Your upper arm should stay stationary as you pull on the band, keeping your elbow underneath your shoulder and close to your body. 

Release the hold and return to the starting position. Do 10-15 repetitions on one side, then switch to the other side.

A strong upper body is essential for guaranteeing an efficient transfer of energy from your body to your legs. Without this, the proper arm technique cannot provide optimal support to your legs. An efficient running form helps you run faster and expend less energy.

I may be biased (just slightly!!) but I think running is awesome!! Here are only 16 reasons why…I’m sure there’s more!

1. You don’t need any special equipment. Although there are many fancy gizmos and bits of kit you can buy, ultimately all you need is some basic workout gear and runners. Good to go!
2. You can run anywhere. Although it’s nice to run in exotic and beautiful locations, you can just run straight out the door. No driving anywhere, talk about time efficient!!
3. It’s a great way to explore. No matter whether you are away for a holiday or business, it’s a great way to discover a new area. Even discovering the streets in your local area can be fun!
4. Anyone of any fitness level can run. It doesn’t matter if you are super-fit or straight off the couch, anyone can lace up and head out for a run. All runners are very supportive!
5. Running boosts your mood. You can have had the worst day at work or with the kids and I can guarantee a run will make you feel alive and happy again!
6. Running makes your bones strong. Unlike cycling or swimming, running involves impact forces that strengthen your bones. Bonus!
7. Running is a great social activity. You can choose to join a running club or just chat with people on the road or trail. Runners love to have a chat and solve the world’s problems on the run.
8. Running is great for those who need their alone time. Although running is social, it can also be a great time to be alone with your thoughts. No relying on other people to engage in your favourite activity. No organising people and times. Just run when and wherever you want!
9. Running helps you get Vitamin D. Vitamin D from the sun is important for strong bones and muscles, and for strengthening the immune system. We all spend so much time indoors, running is a great wat to get outside and get that Vitamin D.
10. Running helps you sleep. Yes! Exercise helps you fall asleep more quickly and get better sleep quality.
11. Running burns a heap of calories. Although that is not the primary motive for running, it is an awesome side benefit. Of course, you can’t then go and eat all the food to celebrate!
12. It’s easy to fit a run into your schedule. With no commute and minimal gear needed, its quick to get started on a run. And 20-30 minutes can be plenty!
13. Running kit looks good! Ok, sure you don’t have to buy fancy kit, but it’s nice to know that if you want to, you can hit the road or trails looking stylish!
14. You can eat more carbs! Running is a great reason to indulge in some (healthy) carbs.
15. Running is very time efficient; a 30 minute run is equal to about a 90 minute ride. That means more time for the rest of life!
16. Running is great for exercising your dog. Yes, running is not just good for humans, but for a furry friends too. Get your doggy fit!