Despite people having been running for a long time, one might assume that we would have gained complete understanding of it. However, the truth is that this assumption actually contributes to the issue. Due to the simplicity of stepping outside and beginning to run, the popularity of running is inversely proportional to its level of understanding. Consequently, numerous novice runners adopt improper posture, which frequently results in injuries.
According to a poll conducted by Runners World in 2010, it was discovered that 66 percent of runners experienced an injury in 2009. Although there are differing opinions from other studies, it is generally agreed upon that approximately half of runners encounter a running-related injury in any given year.
To start off, it might be helpful to go back to basics and explicitly define what running posture entails. Essentially, running posture refers to how you position different elements of your upper body while running. In addition to your running stride, which determines the length and frequency of your steps, posture plays a role in shaping your overall running style.
Based on the type of running you’re doing, the most beneficial posture varies. Sprints, track running, cross-country, trail running, and marathons all have distinct styles. Additionally, the posture needs adjustment when running uphill or downhill.
While it is not possible to completely prevent pain or injury through training and good posture, there are steps you can take to make your runs more enjoyable, increase your endurance, and improve your speed. This article will discuss the importance of running posture and offer suggestions to help you run faster while minimizing the risk of injury. By learning and maintaining proper posture, you may discover a newfound enjoyment for running.
Best Running Posture
You might argue that having a proper running posture is pointless if it doesn’t enhance your speed. However, the fact is that posture doesn’t have a negative impact on your running performance. In fact, it can aid in improving your efficiency, safety, and speed. Hence, if your aim is to run faster (especially if you’re a sprinter), let’s examine the upper body components that have the greatest influence on speed and their ideal positions.
To maintain the same meaning, the text can be rephrased as follows while thinking step by step: 1. It is important to keep your head facing the horizon. 2. However, when sprinting, it is beneficial to look down approximately three steps ahead of you. 3. In the initial phase of the sprint, sprinters should lean their torso forward significantly. 4. As they reach their maximum speed, they should gradually transition to a more upright posture, although still maintaining a slight forward lean.
Although it is widely accepted that arms contribute to stability, there is a belief that they can also enhance speed. The swinging motion of the arms can actually aid the forward movement of the legs.
In order to conserve energy for your legs, it is important to keep your shoulders and hands relaxed while sprinting. During sprinting, your hands should swing from your cheeks to your hips. Relaxing during sprinting is not necessary; you can save that for the finish line. Instead, use forceful arm swings to assist in propelling your body forward.
There is still much research needed to verify or dispute the conventional and non-conventional beliefs regarding running posture. Many elite runners engage in various unconventional practices, and some coaches believe that running form is individualized. Ultimately, correct running posture enables more efficient breathing and movement, enabling you to run at your desired duration or speed. It may require significant practice and experience to achieve, but that is one of the enjoyable aspects of running.
Why Posture is Important for Runners
It is advisable for individuals who have a sedentary job to stand up at least once every hour. Failure to do so, especially for runners, can lead to the development of stiffness in various areas including the hamstrings, hip flexors, hip joints, thoracic spine, and pectorals. As a result, dynamic movements such as lunges, overhead presses, push-ups, and rows may become less efficient. Prolonged sitting can impact multiple aspects of your body’s functioning, including arm swing, pushoff phase during walking, and diaphragm function.
Dormant butt syndrome, characterized by weakened glutes and tight hip flexors, can also be caused by prolonged sitting.
How can Runners Combat Bad Posture
To begin with, ensure that you stand up and engage in physical activity every hour. Take a walk in the room (or even better, take a walk around the block) and perform some stretching exercises, such as:
Stretching the muscles in the hip flexor region.
Begin by kneeling on your left knee, positioning your right foot in front of your body to create 90-degree angles at the knee and ankle. Lean forward from your hips, ensuring that your chest stays lifted and your hips remain forward. Maintain this position for 30 seconds, before switching sides.
The Glute Bridge is a exercise that involves lifting the hips off the ground in a controlled manner using the glute muscles.
To start, position a resistance band around your legs, ensuring it is placed just above your knees. Next, lie on your back with your knees bent and your feet flat on the floor, while allowing your arms to rest at your sides. Gently push your knees outwards, creating tension in the band. Engage your glutes and hamstrings by contracting them, which will lift your hips off the ground. Throughout the exercise, make sure to maintain a tight core, resulting in a straight line from your knees to your shoulders. Lastly, lower your hips back down and repeat the movement.
Performing the Upper Trapezius Stretch involves the following steps:
To maintain a 90-degree bend in the hips and knees, sit on a chair or bench. Pull your shoulders back slightly to sit up straight and anchor your left hand under the chair or hook it under your thigh. Lean your upper body away from the left hand to stretch the top of your arm. Tilt your head away from the left arm to feel the stretch in your neck. To enhance the stretch, gently place your right hand on the side of your head above your ear and bend your head a little further to the side. Repeat this on the opposite side.
4. The Lumbar Mobilization Stretch, also known as Updog, can be performed step by step.
1. Begin by lying down on the floor with your face downwards. 2. Bend your elbows and place your palms flat on the floor next to your ribs. 3. Apply strong pressure onto your palms and straighten your arms, raising your torso, hips, and the tops of your thighs off the ground. 4. Maintain this position for a few breaths before gradually lowering your body back down to the ground.
How to Set Up Your Work Space for Good Posture
Make sure to invest in a good ergonomic setup now that you’ll be working from home for a while. Your body will appreciate it. Ensure that your setup includes:
By thinking methodically, rephrase the given text with unchanged meaning. Do not include additional details or omit any existing information. “A chair equipped with armrests that effectively provide support for your arms, thus alleviating strain on your neck.”
To ensure proper positioning, place your monitor at a distance of 20 inches in front of you and at eye level.
If you use a laptop for work, it would be wise to purchase an external keyboard.
Start by adjusting your desk chair and electronic devices to attain this posture.
Elbows should be in a comfortable position, forming a 90-degree angle, and the wrists should be aligned in a straight position.
To maintain the same meaning, rephrased text could be: “In order to maintain the same meaning, it is important to position your hips and knees at a 90-degree angle, ensuring that your thighs are parallel to the floor and your feet are flat on the floor.”
Position the backrest of your chair comfortably on your low back and lean back fully to ensure proper support for your upper body.
