While it is evident that running primarily engages the lower body, it is important to recognize that the body functions as an interconnected system rather than individual components. The act of running utilizes the entirety of the body, ranging from the head to the toes. Thus, it is crucial to pay attention to your running posture, which refers to the alignment of your hips and spine while running.
The ideal running posture is:
- Comfortable: Able to run hard without pain.
- Efficient: Use the least energy required for a given pace.
- Minimally stressful: Forces generated by impact and propulsion are distributed evenly throughout your bones, muscles, and connective tissues.
If you have poor running posture, you may experience overuse injuries like plantar fasciitis, Achilles and hamstring injuries, IT band pain, knee pain, and low-back pain. In addition, your posture impacts your efficiency. By maintaining good running posture, you can use less energy to cover a specific distance compared to running with poor posture.
If you are able to run at the speed and without any pain that satisfies you, then there is no need to make any alterations. Nonetheless, if running induces discomfort, if you have a record of previous injuries, or if you are not achieving the desired speed, then it might be necessary to consider modifying your running posture.
Torso & Pelvis Position
The crucial aspect is the positioning of the torso in relation to the pelvis. To achieve this, the ribs should be pulled down, the spine should be in a neutral position, and the pelvis should be level with the ground. By maintaining this stance, you can engage your glutes effectively and avoid putting excessive strain on your lower back. Additionally, adopting this posture is favorable for achieving good running technique, as it allows for the feet to drop just slightly in front of the center of mass.
On the other hand, when someone has poor running posture, their ribs are positioned in a way that they stick outwards, and their lower back has an excessive curve accompanied by a forward tilt of the pelvic region. Visualize your pelvis as a bowl filled with water that is capable of tilting forwards and backwards due to the hinge-like movement of your hips. A forward tilt of the pelvis results in the water spilling out from the front of the bowl.
The forward-tilted posture frequently results in low-back discomfort and hampers the utilization of the gluteal muscles. When the glutes are inactive, additional strain is placed on other muscles like the hamstrings, adductors, and calves. Moreover, an anterior pelvic tilt often leads to the feet landing well ahead of the body’s central mass, intensifying pressure on the feet, lower legs, knees, and hamstrings.
Running With a New Posture
To discover proper running posture and synchronize your abs and glutes, begin by utilizing a basic drill that involves using your hands as cues and engaging in balance.
Begin with a basic exercise by practicing good posture while walking. Place your fingers on your ribs and pelvis, and continue walking for a few minutes. Additionally, focus on engaging your glute muscles, which will help propel you forward. It is important to note that this may feel unfamiliar, particularly for individuals who have poor posture and are accustomed to reaching and pulling.
Once you understand the method, remove your fingers and acquire the ability to sense good posture while remaining relaxed. It is beneficial to occasionally assume bad posture as a reminder of what to steer clear of. Implement this posture while walking throughout the day. Take a moment to assess yourself. Can you sense the ribs being pulled downwards and the glutes pushing you forward?
If you can sense this new position and apply it during running without any issues, there may be no need to proceed further. However, if adopting this posture proves challenging for you, continue reading to discover ways to overcome common restrictions.
Obstacles to Good Posture
Our ability to move well is often diminished by the modern lifestyle, which typically involves sitting. There are several obstacles that can prevent us from properly aligning our torso with the pelvis and swinging our arms in a natural and effective way. Common issues include restrictions in the hips, spine, and shoulders. Additionally, postural problems often arise due to muscle weaknesses and imbalances.
To overcome common limitations to good running posture, follow these step-by-step mobility and strength drills. It is best to perform these drills multiple times a day, ideally two or three times. Remember to incorporate movement with your newfound mobility and also include a set of strength exercises after completing the mobility drills.
Tips to Improve Your Running Form
Start with Your Head
Ensure that both the head and neck remain in a neutral position, avoiding any forward jutting or sinking back. Additionally, be mindful of the eyes, keeping them focused forward and avoiding looking downward, as this will aid in preventing any discomfort in the neck.
Shoulders
To ensure proper posture while running, it is important to have your shoulders neither raised nor lowered. To remind yourself and prevent any stiffness, it is recommended to roll your shoulders forward and backward every mile when running long distances.
Core/Trunk
It is not necessary to focus too much on keeping your core engaged while running. Engaging your core by drawing your belly to your spine completely can make it challenging to breathe when you start running. According to most experts, it is recommended that your core remains contracted at a level of about 25% while running.
Legs & Feet
When running, it is important to ensure that you are using the balls of your feet instead of your heels or toes. Nevertheless, when running uphill, it can be advantageous to slightly distribute your weight onto your toes.
It is important to consider the type of surface you are running on, as it can have an impact.
- If running outdoors on a paved path for a long distance, switch up the side that you are running on.
- This may go against the etiquette of running on the left side of the road toward incoming traffic; however, paved paths typically have a slight curve on either side which has potential to lead to improper form or misalignment.
- If running only on concrete, switch it up and run trails because they are softer on the joints which may help in preventing injury.
Misalignment/Improper Form
If you are concerned about having a postural misalignment or incorrect running form, ask a friend to observe your form and provide feedback. If you notice any incorrect form, how would you address it?
- Identity the root cause. Is there a biological cause inhibiting your form, such as scoliosis? If there is a biological cause, speak to your doctor.
- If there is not a biological cause and the improper form is the result of a bad habit, try corrective exercises or cross training.
To make a significant impact, it can be beneficial to include resistance training in a running program. This will enhance the strength of the muscles utilized for running, primarily those in the lower body, thereby improving running form. For precise guidance on corrective exercises, it is advisable to consult a personal trainer, certified corrective exercise specialist, or physical therapist.
- Form could be inhibited by sore or overworked muscles. For sore muscles, make sure to incorporate stretching at the end of your workout.
When dealing with particularly achy muscles, it is helpful to include foam rolling. The majority of runners typically have notably tense hip flexors and iliotibial (IT) bands. Rolling out these muscles can assist in maintaining correct posture during the subsequent run.
Evaluate
To address muscle fatigue, evaluate your workout plan. Is it possible that you are exerting too much effort? Is your body granted sufficient time for recuperation? In case you’re not, allocate additional rest days between your running sessions. Keep in mind that your body requires rest and recovery as it is not a mechanical device.
If it is difficult for you to rest on certain days, consider altering your mindset to focus on actively engaging in other activities during that time. This could involve indulging in a hobby that brings you joy, such as painting, or concentrating on enhancing your mental well-being or spirituality. It is important to recognize that we are not solely physical entities but also possess souls, and all aspects of our being require attention and support.
