Running posture

What we are aiming for

Good posture supports efficient, relaxed running.  It helps minimise wasted energy and maximises forward propulsion.

Head and Upper Body

•              Keep your head neutral, and look around 10–15m ahead to keep the neck relaxed.

•              Shoulders should be down and relaxed, not tense or creeping up.

Arms and Upper Body Rotation

•              Arms should swing front to back, not across the body.

•              Elbows roughly 90 degrees, but relaxed.

•              Hands light (imagine holding a crisp, not crushing it).

•              A small amount of torso rotation is natural, but avoid twisting excessively.

Torso and Core

•              Keep upright, not hunched over or leaning back.

•              A strong core reduces rotation and helps maintain posture.

Hips and Pelvis

•              Keep hips level, not collapsing with each step.

•              A slight forward lean should come from the ankles, not the waist.

•              Imagine running with a light pull forward, not pushing from behind.

Just like foot strike and cadence, posture should be adjusted gradually.  Pick one focus area and do it intermittently, not continuously, to avoid the mental fatigue.  Remember to avoid fighting your natural movement, but make subtle changes that are not forced.

Ideas to try on your next easy run. 

A.  Tall and Relaxed.  Imagine a string lifting the crown of your head. Keep shoulders relaxed and breathe deep and easy.

B.  Lean From the Ankles.  Very gentle lean forward making sure  your hips stay under you, no bending at the waist.

C.  Arm Swing Check.  Hands move in a relaxed forward/back swing, no crossing the midline.