The 5 Simple Secrets to Proper Running Posture
If you’ve ever wondered how to run properly or how to properly jog, then you’re in the right place. Correct posture while running is essential at any age, but especially in older runners if you want to avoid the hunched over, shuffle.
Where should you look when running?
Is looking down while running bad?
You’re about to discover answers to those questions and more with 5 easy steps for achieving correct running posture.
The good news is that this 5 step method for proper running technique works whether you are a competitive runner trying to improve race times or a beginner starting a walk/run program.
I’ve tried barefoot running, Vibrams, all types of running drills, core exercises…the list goes on.
Sometimes, the simple stuff works the best, especially related to proper running posture or running technique for beginners.
Bonus tips to Help With the Correct Posture While Running:
- Run / walk with your hands on head for a few minutes.
It may look and sound silly, but it’s a good way to ensure proper running technique. If you are wondering how to improve posture while running, try this at the beginning or end of your workout or even while doing drills such as high knees. Even walking around your house in this position can do wonders for your jogging posture.
- Wear a posture corrector for 30 minutes per day (while not running). You will be amazed at how you feel certain muscles in your back and shoulder get to work the way they are supposed to!
5 Quick Tips for How to Run Properly
Tip 1 for Optimal Running Form: Keep chin parallel to ground.
This can be a bit tricky if you are trail running, but do your best to keep your head back and look forward (not too far up).
A downward eye gaze can help you stay safe when the ground is unstable.
However, in general, you want to focus about 10-20 feet in front of you as the best jogging form.
When running uphill, the tendency is to look down- don’t! One easy trick for running posture uphill is to aim your gaze at the top of a tree.
Tip 2 for How to Improve Posture While Running: Pull shoulders down.
Especially as we get tired and after staring at a screen all day, our shoulders tend to shrug upwards.
Make a conscious effort to keep your shoulders down- it’s one of the simple yet effective proper jogging techniques.
Tip 3 for How to Have Good Posture While Running: Maintain arms at a 90 degree angle swinging back and forth.
Avoid crossing your arms in front of your body- it will waste valuable energy. You can practice swinging your arms back and forth in front of a mirror (it’s okay to do this with light weights). Adding 30-60 seconds of this (sitting or standing) can be an easy way to improve jogging form.
Remember Not to Cross Arms Across Your Body While Running!
Tip 4 for How to Keep Good Posture While Running: Step lightly and quickly.
Determine your perfect run cadence.
I spent a lot of time early in my running career counting my steps per minute. Although it may seem silly, it’s a quick and easy way to prevent overstriding or understriding. Most recreational runners will have a natural run cadence of 150-170 strides per minute.
For years, the ‘magic’ run cadence was noted to be 180 strides per minute. Research now shows that champion runners actually have a cadence of anywhere from 172-212 strides per minute.
Thus, unless you are under 150-160 strides per minute, you probably don’t need to change your cadence. If you are less than this number, you just need to slowly focus on taking quicker steps.
Keep in mind your stride length will change if you are running on different surfaces, such as snow or a tricky trail.
If you suffer knee pain, taking smaller, more frequent steps can take the load off your knee and keep you running with less pain and pressure on the joint.
Tip 5 for Proper Running Posture: Keep your hands relaxed and comfortable.
Don’t clinch your fists! This gets tricky if you are picking up your pace and your body gets tense.
Your hands should be shaped as though you are holding a small water bottle.
BUT-
Don’t hold your phone or keys. It can really mess with your form even just to hold something small and lightweight. Try a FlipBelt to keep your hands free whie running.
Finally…Use Your Natural Running Form to Achieve the Best Posture While Running
No perfect way to run exists. You may look at another runner at your local 5k or marathon and be in awe of their stride. However, you may also be surprised with small quirks other runners have and atypical stride movements that they find efficient. The proper way to jog or run can be simple- correct posture while running is not much different from correct posture overall.. If you are working on correct running posture, sometimes natural running form is the best form.
In addition to the posture corrector, specific exercises can help you improve your running posture. We recommend The Prehab Guys.
Now you know the proper way to jog or run- just get out there and do it. If you need some motivation, check out our inspirational quotes.
