How to Correct My Long Distance Running Posture
Good posture is the key to good running mechanics, whether sprinting or running a marathon. Incorrect posture -- characterized by rigid shoulders and a sloping spine -- leads to fatigue, achy joints and possible injury, especially when running long distances. Get the most out of your distance running by keeping your posture in mind. As you run, maintain a relaxed form by finding the balance between a naturally straight spine and a rigid, over-extended posture.
Other People Are Reading
Instructions
-
-
1
Straighten your back, extending your body to full height with a comfortably straight spine. Running tall increases the length of your stride and your lung capacity, the latter of which is particularly vital to distance running. Loosen your shoulders, releasing any tension from them. Keep your shoulders low and loose. Focus on staying upright, but relaxed.
-
2
Focus your eyes on the path ahead, keeping your neck straight but not too tight. This puts your head in the ideal position, leading to a straighter neck and back. Avoid looking down as you run.
-
-
3
Keep your hips straight, not tilted or angled, and lift your knees only slightly when running for distance. Avoid the high knee lifts used by sprinters, as this form leads to quick fatigue. Take short, consistent strides to conserve energy.
-
4
Allow your arms to hang loose. Keep them close to your body and avoid too much motion or swinging. Keep your wrists and fingers loose; tension in your hands leads to tension in your posture.
-
1
Tips & Warnings
Land on the balls of your feet or flat-footed as you run over long distances to avoid injury to your calves. Focus on taking light, springy steps.
Practice proper posture throughout the day and build upper-body strength with pushups to improve your long distance running posture. Working on your posture off the track helps you avoid slouching as you run.
References
Resources
- Photo Credit Jupiterimages/Photos.com/Getty Images
