The Running Pose & How to Run Better (VIDEO)

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12 Steps To Improve Your Running Posture

You can use this assessment to test whether or not your structure is sound enough to support efficient, injury free running.

If you struggle with this first assessment of holding your balance in the running pose on either leg, that is a signal/warning of future injury, or if you're currently experiencing injury, an indicator of part of the root of the problem. The running pose is the basic position for running, and mastering it is a foundation for running technique to avoid knee pain and prevent running injuries.

The first assessment is balancing in the running pose position. You are essentially balancing on one foot - but you are going to balance in the posture tat is the key posture for running.

Cues For The Running Pose Technique

Accumulate 2 minutes per side in this position. Maintain 60/40 weight distribution, where 60% of your weight is to the back of your foot, and 40% of your weight is to the front of your foot. The way you achieve 60/40 is through a natural, balanced running posture. Don't lean back or forward.

The three main weight centers of the body are the skull, the rib cage, and the pelvis. They should be geometrically balanced over the 60/40 weight distribution of your foot.

You want to have a soft bend in your knee, so you feel springy.

Relax your arms and shoulders - no need to be in a running pose in the upper body for this drill.

You should be able to stand in this running pose without swaying, without too much active re-balancing or counterbalancing, and without active gripping with your toes.

Common Corrections

Here are some common faults that we see all the time in athletes and recreational runners.

Excessive arching of the lower back

Don't hold any excess tension in the lower back - your lower back should be completely relaxed. Excessive arching in the lower back is another common fault of the running pose. Don't lean back to try to counterbalance, it should be neutral without any pressure or strain

Excessive tension and misplacement in the foot

The foot that you're not standing on shouldn't have any unnecessary tension. Do not bring it up too high, or too far behind you, as this mimics common technique errors and poor running mechanics.

You want your foot directly under your body, and let it be relaxed.

Excessive upper body tension

You don't want to be holding tension in your arms, even if you are trying to maintain balance in the running posture.

Hip bending

Another common correction is bending at the hip to compensate for a lack of balance or foot strength. Your three main weight centers should be balanced over the foot.

Stiffness in the supporting leg

Stiffness in the leg and/or the feet is another common fault. Your knee should be bent and soft.

Incorrect position of the non-supporting leg

Another common fault is the position of the non-supporting leg. It should just be in position as if you touched a hot piece of coal and pulled it off of the ground instinctively.

Unnatural breathing

A very important common correction: do not forget to breathe naturally. Running technique breathing is an inhalation and exhalation through the nostrils. Especially in this standing drill, there is no need to breathe through the mouth. Your breath should just be natural and not too shallow or deep.

Conclusion

If you struggle with this running pose balance, in the natural running position, it is a warning sign of future injury, or an indicator of the root cause of an existing injury.

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