Have you been running regularly for some time but it still seems difficult and unpleasant?
Sound familiar?
“I don’t feel like I’m progressing in running, it’s still just as difficult.”
“Other runners look so sleek but I feel like I’m torturing my body when I run.”
Many beginners in running know this feeling. Your running posture simply depends on your strengths and weaknesses, but the good news: there are simple tips you can follow to improve your running posture. They’re especially popular if you’re training for a competition or for the next challenge in the adidas Running app .
Discover them throughout this article and choose one you want to start with. You don’t have to try them all at once! You will also find a handy photo at the end of this article.
TOP 3 TIPS FOR BETTER RUNNING POSTURE
1. FIND THE RIGHT BALANCE: ACTIVE MUSCLES BUT A RELAXED POSTURE
Running requires a good balance between active muscles and a relaxed posture. This allows you to direct yourself forward without wasting energy on unnecessary movements. It also helps you bounce back more effectively using your body’s elastic power and not just ‘stomp’ the ground rigidly.
It is very important to have a good posture in general and this also applies to running. If you sit all day⸱e, your head will lean back, chin pointing up, shoulders rounded and back arched. It could look like this:
Starting to run in this position will tire you out considerably. Instead, adopt a straight posture, trying to grow as tall as possible with your bust leaning slightly forward like this:
Good posture for running
The following points can help you improve your running posture:
Grow up: imagine you have a string hanging from the center of your head that pulls you up.
Keep your trunk stable: properly contracting your abs and back muscles will allow a more efficient transfer of force from your limbs to the ground. Try these bodyweight exercises to boost your performance .
Squeeze your shoulder blades together: Imagine holding a pen between your shoulder blades. This will allow you to open your shoulders and prevent them from bulging forward.
Look straight ahead: Resist the urge to look at the floor and keep your chin straight.
Lean your bust slightly forward: this will allow you to extend the extension of your hips and have better propulsion. The tilt should come from your ankles/hips, not your back.
2. FIND THE RIGHT RHYTHM: ARM SWING
If you want to improve your running technique, you probably think first of all of your legs. But the importance of the arms and upper body is often underestimated when it comes to posture and running technique.
Did you know ?
A good swing of the arms will create the necessary impetus for your legs to move forward rhythmically and with the least effort.
Some runners run with their arms hanging down to the side, especially when they are tired:
Runner with outstretched arms
Keeping your arms straight or even crossed in front of you will make running more difficult. Judge for yourself!
In order to properly swing your arms, activate them in the right position, i.e. close to the body with bent elbows and relaxed fists:
Good arm swing
Do not clench your fists: this creates unnecessary tension. Your arms should remain relaxed for the duration of the movement.
3. FORWARD MOVEMENT: DON’T SLOW DOWN YOUR PROGRESS
The movements of running and walking are not the same: when you walk, you take a step with the bottom of your leg and the foot which takes support on the ground with the first heel, while keeping the knee more or less tense . If you adopt the same method for running, you risk overstriding.
Overstriding means that you land with ground contact too far forward in relation to your center of gravity:
Overstriding
Hitting the ground with your heel too far forward of your knee will automatically slow you down instead of effectively propelling you forward.
The running motion should start with the knee forward. This move is similar to what you would do to jump over an obstacle:
Good running posture
Here’s what you can do to avoid overstriding:
Lift and bend the knee: A bent knee works like a spring and doesn’t hold you back.
Use the power of your rear leg : a powerful and quick contact with the ground of the rear leg will boost your forward propulsion.
Lift the heel of your back leg: Lifting the heel of your back leg after the propel allows you to have more momentum to propel yourself forward.
Don’t aim for perfection
Changing running technique can be frustrating. The best approach is to focus on one point in particular. Analyze your running style and consider which of the above tips makes you ‘lighter’ when running and helps you find the right running posture. Also try these 5 exercises to improve your running technique .
