Best Running Posture
As previously mentioned, the ideal running position you should aim for is determined by both your running style and the incline of the running surface. In the following sections, we will examine how to achieve the perfect posture for each part of your body involved in running.
When engaged in most forms of running, it is advisable to maintain a straight-ahead gaze and keep your head held high. Nonetheless, if you find yourself running on a bumpy or irregular surface, like during cross-country or trail running, it is essential to glance downwards intermittently in order to anticipate your next footing.
Ensure your shoulders are relaxed and straight, aligning with your body. Despite the inclination to slouch or lean back, refrain from doing so. Keep your arms close to your body and moving smoothly at your side. Avoid crossing your arms in front of you and bend your elbows at a 90-degree angle. Some professional runners may cross the finish line with varying arm movements due to fatigue, rather than a technique in their training manual. Although neglecting to keep your arms at your side is unlikely to result in injury, it can diminish your energy and cause faster fatigue. Additionally, it is essential to keep your arms and hands relaxed rather than forming fists. When engaging in cross-country and trail running, utilize your arms for lateral balance as well as maintaining forward momentum.
Running involves a controlled fall, which requires a forward center of gravity. Therefore, it is recommended to lean your torso forward slightly to maintain this balance, while keeping your back straight. To help with this, you can try visualizing a balloon tied to your chest, pulling you forward. Additionally, it is advisable to practice diaphragmatic breathing (belly breathing) as breathing through your chest can cause other parts of your torso to rise and waste energy. Contrary to popular belief, experts suggest breathing through both the nose and mouth to increase oxygen intake quickly.
To prevent fatigue during a race and reduce the risk of knee-related injuries, it is recommended to maintain a neutral hip position while running. Leaning hips forward or backward can cause muscles to overcompensate and potentially lead to these issues. It is best to aim for alignment between the hips, torso, arms, shoulders, and head during running.
What is the method of attaining proper running posture?
Improving our posture while running involves a variety of factors to consider. The list of such factors seems endless and overwhelming, and attempting to remember them all simultaneously can lead to confusion and complexity in our running.
I propose that while walking on the streets, it is sufficient to consider only three main factors. These factors are:
1 – Consider taking shorter and faster steps.
The general consensus among runners is that the ideal cadence is around 180 foot strikes per minute. It can be stated with some confidence that the higher the cadence, up to this point, the more effective our form will be. With an increased cadence, our hip joints experience a greater range of motion, ultimately reducing the irregular bouncing and jerky movements associated with running that may lead to injury by impacting the shins, calves, knees, and ITBs.
Initially, running with shorter but faster strides may feel peculiar to those who have never attempted it. Nevertheless, persistence is essential because the enhanced flexibility of your joints and muscles will be advantageous.
Consider the positioning of your arms and knees.
A difference between mammals and reptiles is their walking patterns, as reptiles tend to use a sideways motion with their elbows and knees positioned to the side of their bodies. Observe a walking lizard for evidence of this.
When we walk or run, we contort ourselves by bending our limb joints in a front-to-back motion, which is different from the reptilian position of sideways-oriented elbows and knees.
To achieve maximum efficiency in running, it is recommended to move one’s elbows and knees in a smooth back-and-forth motion.
Attention to the elbows!
When we run, it’s important to keep our elbows near our sides and avoid having them away from our bodies. Additionally, we should ensure that our hands do not cross the midsection of our chest. A more favorable position for our forearms is to have them moving parallel to each other as they swing forward and backward. This will create a natural rotational twist throughout our body, triggering our inherent recoil mechanism to enhance momentum and ultimately help us increase our pace with minimal extra effort.
However, be careful as the difficulty of running with elbows close to your sides could signify a shoulder issue related to posture, which will be addressed in my upcoming blog.
Bend your knees!
When it comes to our lower limbs, it’s generally believed that running with our toes pointed straight ahead is beneficial. I’m curious to learn how many runners have attempted to follow this advice and subsequently developed knee discomfort. Personally, I experienced this issue, as have several of my clients.
The area below the knee contains a natural rotation in the bones. If your rotation exceeds the usual amount, attempting to keep your feet pointed ahead while running may result in excessive inward or outward movement of your knees. This often leads to short-term ligament discomfort and long-term meniscal harm.
Instead of focusing on your feet, I suggest you concentrate on keeping your knees moving straight forward and backward.
When I was young, my father, a rheumatologist working at our nearby hospital, shared some advice with me that has remained with me over the years. He expressed his frustration with individuals who walk while staring at the ground, as he thought this habit resulted in bad posture, fatigue, low self-esteem, and depressed mood. His suggestion was to constantly envision yourself gazing upward at the top level of a building situated 100 yards ahead of you, meaning that your eyes and head should be tilted slightly upwards. Hence, always think positively and optimistically about the future.
Running Posture and Speed
You might argue that having the right running posture is pointless if it doesn’t increase your speed. However, the good news is that adopting the right posture can not only make your movements more efficient and secure, but it can also enhance your speed. If your aim is to run faster, particularly if you are a sprinter, it’s worth examining which parts of the upper body can have the greatest impact on your speed and how they should be arranged.
When sprinting, it is recommended to keep your head directed towards the horizon. However, looking down approximately three steps ahead can be beneficial. During the beginning phase of the sprint, sprinters should heavily tilt their torso forward and gradually transition into an upright position with a slight forward lean when reaching maximum speed.
Although it is widely accepted that arms contribute to stability, there is a notion that they also have the capability to enhance speed. The swinging of arms can offer support to the legs as they move forward. However, it is still crucial to maintain a relaxed stance with loose shoulders and hands to preserve energy for the legs. When sprinting, your arms must move vigorously, from your cheeks to hips, to assist in propelling your body onward. Rather than focusing on being relaxed, prioritize exerting forceful arm movements to help facilitate forward motion.
There is still a significant amount of research required to verify or reject the conventional and unconventional beliefs regarding running posture. Many world-class runners can be seen utilizing various non-traditional methods, and some trainers propose that running stance is completely subjective. Nevertheless, adopting a suitable running posture facilitates more efficient breathing and movement, enabling runners to achieve their desired speed and endurance. Although mastering it necessitates considerable practice and expertise, perfecting running form is among the pleasures of running.
