Runners choose to work with me for a host of different reasons. Maybe they struggle with injury. Maybe they find running a slog and want to enjoy it more. But one reason that comes up again and again is that they want better posture when they run. Perhaps they’ve been told by their physio that it’s something they need to work on. Or they may just have a sense that it’s not as good as they’d like. So the question is: how important is posture when you run? And if it matters, how can you improve it?
I’m always a little wary talking about posture. The idea that there’s one ‘perfect position’ that we should live in all day long is a myth. Our bodies need a varied diet of movement and positions in order to thrive.
Our postural patterns are built up over a lifetime, through the work we do, the sports and hobbies we love, the emotions we experience, and more. They’re also influenced by our own unique physiology. So trying to muscle our way into an instant new ‘perfect posture’ is a recipe for tension and stress. We want our bodies to be relaxed and responsive when we run, not tight and contracted.
That being said, some postural patterns may not be so ideal when we come to run, and becoming more mindful of how we organise our bodies can help us feel more stable, supported and relaxed as we move.
How posture impacts running
Our body alignment when we run, or how our different parts relate to each other, can affect us in a number of different ways, from how balanced and supported we are; to how freely our arms and legs can swing; to how easily we can breathe; to how much muscle effort we have to use to move forward.
Since running is a series of single-leg balances, the more stable we are on one leg, the more our bodies can relax, and the less they have to work. Even when we’re not well organised and balanced, they’re amazing at keeping us from collapsing in a heap. But it takes more effort, and can lead to excess tension. For example, our calves or shoulders may tighten up as they try to hold us upright.
If we run with hips sitting back, upper body leaning forward, it makes it harder for our leg swing to open up behind us, and can lead to over striding and a heavier landing.
Where our rib cage and upper spine are positioned impacts the space available for our lungs to expand into, and how easily our arms can swing.
And if we want to adopt Chi Running principles, subtly falling forwards and moving from our centre to reduce the load on the leg muscles, the ability to organise our body well to create aligned and relaxed support is essential.
So, finding a more optimal alignment can help your running feel more efficient and enjoyable. To give you a sense of the effect it can have, here are three subtle adjustments I like to play with in my own running. Give them a try and see how they feel. And let me know whether you notice a difference!
3 postural focuses to help your running feel easier
1. Where’s your head at?
Your head is heavy. Around 4.5 - 5.5 kg or 10 - 12 lbs. And where it sits as you run not only has a big effect on how balanced you feel, but also how hard your neck and shoulder muscles have to work.
If you run with that great big bowling ball dropped forward, staring at the ground, it can create tension in the neck. It also brings your weight more out in front of you, and you may notice that you land more heavily on your feet.
Alternatively, if you run with chin lifted, looking up at the sky, the muscles in the back of your neck end up in a shortened position, and your weight’s thrown backwards.
Ideally, think of your head sitting balanced lightly at the top of your spine, with your gaze looking ahead. If you tend to run with chin lifted, subtly drop it - think ‘nose below the ears.’ Need to look at the ground? You still can, just do it with your eyes only, not your whole head.
I find this small adjustment makes me feel so much more balanced and relaxed as I move. It’s one I practice a lot!
2. Don’t ring the bell
‘Good posture’ used to be defined as ‘chest up, shoulders back.’ But for running, this isn’t so ideal. To be honest, it’s not so ideal for life, either.
If you imagine your rib cage as a bell, this posture is like ringing your bell up. It’s designed to be an antidote for rounded shoulders and upper back, but it ‘fixes’ one problem by creating several others. If you try breathing in this position, you’ll likely find it’s not so easy - rib and spine movement is restricted, reducing the room for your lungs to expand into, and forcing you to breathe more into your upper chest. It also puts the abdominal muscles in a lengthened position, which is not ideal for optimal core function.
Equally, bell rung down, or the classic ‘tech neck’ position, with shoulders and upper back flexed forward, isn’t so great either. Again, it restricts breathing along with rib and spine motion, and will likely force you to breathe more down into your stomach.
Ideally, your rib cage sit directly over your pelvis, neither bell rung up nor bell rung down.
If your ribs like to lead the way, don’t muscle them down. Instead, try putting a hand on your sternum and inviting your rib cage to soften and relax. A cue I like to use in my running is to gently draw my lowest ribs at the front of my rib cage in towards my spine. It immediately puts me in a more balanced position, and I get a better sense of subtly falling forward.
3. Hip(flexor)s don’t lie
If you find your hip flexors have a hard time letting go, this could the focus for you! When the hip flexors get tight and ‘grabby’, it makes it harder to let your leg swing out behind you, limiting your stride length and potentially causing your front foot to land too far forward, effectively putting the brakes on and creating more impact as you land.
As you run, focus on the front of the hips softening and releasing. Imagine chocolate melting in a hot pan. When I relax through this area, I can sense my hip flexors stretching like an elastic band as my rear leg swings back behind me, and then recoiling to pull it forward, with no effort from me.
Finding your way to ‘better posture’
It’s really tempting to try to muscle our way into what we think of as ‘better posture.’ But creating new patterns of movement takes time and patience. Think of it as a process. As we say in Chi Running, gradual progress is much more sustainable.
And it’s not about achieving ‘perfect posture.’ Just small tweaks can make a big difference to how your running - and your body - feels.
Start by developing a gentle, non-judgemental curiosity about how you tend to organise your body today. Do you like to stand with feet turned out? Do your hips like to live life out in front? Do your ribs hang relaxed or are they always in a hurry to move ahead? If yes, don’t beat yourself up. You’ve learned something interesting about your habits! You can’t change what you’re not aware of.
And then just practice, little and often, different ways of using your body. To begin with, this may feel weird. Our nervous system gets used to our habitual postures, and doesn’t like it when we try something new. But the more we practice, the more comfortable it gets with the new pattern, and the more relaxed and natural it begins to feel.
Always look for ease and comfort. If a position creates discomfort or you need to brace yourself to hold it, do less. Meet your body where it’s at today, not where you want it to be.
And remember, our bodies need movement and variety. In the words of Katy Bowman, your best position is your next position. 😊
PS. If you want to discover more about your own postural habits, and how to build more length, strength and mobility in your body, come and join one of my RYC online class series.