Jul 19 '18 | By RunaMuck


I've been running for about four years. After learning how to run properly it has improved my run-times and has also minimized injuries. Running posture is important, especially for distance runner who are likely to suffer from repetitive impact injuries.

 Related image



HEAD-Run with your head up and pointed forward. Don't look at your feet as this compromises the rest of of your running posture.

The best visualization technique I've learned is the "puppet posture." Picture a string coming out of the top of your head, pulling you upright. You are hanging there and your feet are barely touching the ground. Using this technique, I actually get a sense of floating or flying. It makes running seem even more natural than it already is and keeps me aligned in perfect form.

EYES-Are facing forward but are darting around every few seconds to watch for cars, pedestrians and obstacles that could injure you on the sidewalk.

EARS-Should always be listening. If you run outside with headphones don't blast your music. Keep it at a volume low enough to hear cars, sirens, horns and people.

MOUTH-Should be relaxed. A good test that tells whether you are running in a relaxed position is jiggly cheeks.

SHOULDERS-Neutral and not tensed up. Don't clench or pinch your shoulder blades together or pull them up toward your neck.

ARMS-Bent at the elbow making a 90 degree angle resting at your side. They should be loose and relaxed. Not stiff and tucked in your body.

HANDS-Slightly cupped and again, relaxed.

TORSO-Flexed, moves with the legs and hips. Use your abs to help propel you, give you stabilization and maintain balance.

HIPS-Facing forward and flicking left to right with the legs.

BUTT-Put some glute in to your runs. Flex your glutes and concentrate on each stride coming first from the butt, then the legs. You can really get a great glute workout running uphill.

LEGS-Shorter running strides are better than the long ones. They reduce injuries like muscle pulls and strains. They also save energy during long runs. You don't want to burn out before crossing the finish line because you are moving your legs inefficiently. However find the balance between the long and short strides. You still want to be running, not shuffling along.

KNEES-Slightly flexed to take impact. Sprinters raise their knees more than endurance runners for power.

FEET-Your feet should land directly underneath your body.



Always start your run with a warm up. Your body needs time to get the idea that you are indeed, running! I find that sometimes I even walk funny for the first few minutes simply because my body hasn't coordinated itself yet.

Muscles also need a warm up to reduce injuries.

As you start running gradually increase your speed as to not shock yourself and lead your bod to an early burn out.

Remember to cool down at the end so your heart rate and circulation can go back to normal before taking it easy.

Everybody has a different running style but as long as you follow the basic principals of running posture your runs will go smoothly an injury free.

Have a great run!




Running is the most common cardio exercise people do. Running helps you burn a lot of calories and is great with improving the health of your heart and lungs. But the problem with this exercise is that you are prone to injuries not on the outside but also on the inside. Most injuries when running involve bad posture when you are running. Why is a good running posture important?

When you have a good running posture, you get a good cardio workout. The key benefit of a cardio exercise is to help your heart and lungs. With a bad running posture, you actually help both organs get hurt. Proper body alignment is very important when you run. When your body is properly aligned, the body's energy travels more freely and your muscles are in the right position to lengthen and shorten. The body is also working efficiently because the muscles are not using too much energy making you run faster, easier. Proper alignment also helps in preventing any injuries to your knee and hip joints.

Make sure that you have your shoulders back to allow your chest cavity to get as much oxygen it needs when you're working out. When you are slumped forward, it makes it harder to breathe. Do not lean back too far as it's harder to breathe that way too. lean forward from the ankles. This helps in keeping your body relaxed. This also increases your speed and run with less effort because your body is relaxed. Avoid leaning too far forward though since this puts your mass to center in the front of your hip area.

This makes you put your foot too far in front of your body and puts more stress on the front of your legs. Another thing that you have to check when you are running is the position of your head. Try not to look down too much or leaning your head forward. These abnormal head positions not only cause stress on the back of your neck, it also affects the muscles on your upper back and shoulders. The worst thing that this can cause is neck arthritis.

The simplest way to get a good posture when you run is to check your posture when you are standing. To start, try walking a couple of paces in place then stop and keep your feet aligned with your shoulders. With the help of a mirror, the middle of your ear, shoulder, hip and ankles need to form a line from bottom to top. You can also check yourself by standing against a wall. This can help you find that line as well as checking if your head is in the right posture. If your head is hitting the wall or if you have to exert effort in pulling your head back, that means your head is not in the proper alignment. You can fix this by pretending that you have a string on your head pulling it up. That keeps you in the proper position from head to toe.

You have to take note that our muscles and ligaments have memory and will keep any posture we are used to unless you remind yourself to take a proper stance. When you have better posture when running, you get better results.


Written by Teresa

Copyright GoRunaMuck.com



Average_Jbob Original
Aug 17 '18
Really great reminder about good posture here. . .I think I have much better posture when I run than when I am simply walking around or sitting down. . .I've been using the 'string' technique mentally when I run for years now, it's actually a technique I had learned in drama class MANY YEARS ago, but then it applied to character development and helped to move differently depending on where that character's 'string' was supposed to be attached. I've been mentally attaching my 'string' to the middle of my shoulder blades to help keep my spine straighter and lungs more open but I think I'll try to move that 'string' to the top of my head to see if I notice any difference! I'm also going to make an effort to do that while I'm at work sitting or walking around. . .couldn't hurt! :)Really great reminder about good posture here. . .I think I have much better posture when I run than when I am simply walking around or sitting down. . .I've been using the 'string' technique mentally...See more
You need to sign in to comment

Related Articles