How to Improve Your Running Posture

If you want to maximize your running to its fullest or continue your running without encountering any serious injuries, it is imperative that you improve your running posture.

It will be great if you have a camera and a friend who is willing to take a video of you when you run. But if that’s impossible, trying running on the spot in front of a cabinet mirror or running in front of a large mirror in the gym.

Now, while you are running, take a good look at your back and ask yourself these following questions.

Is my back perfectly straight? If it is and your shoulders and neck don’t feel tensed at all, then congratulations! Your running posture is good to go! But if you use this posture in a marathon, you will eventually feel tense. And when you do, lean forward just a little bit from your waist and you’ll be fine.

Do I lean forward just a little bit from my waist? If you do, then double congratulations to you! This kind of running posture is actually considered the most efficient! Here's a picture of the most efficient running posture.



Do I lean far forward from my waist so much that it looks like I may fall anytime? If you do, try pulling your back to the perfectly straight posture or the slight lean forward posture as soon as possible; otherwise, there will be a lot of pressure on your lower back. And since your gaze is always fixed on the ground, you may end up hitting a lamp post as well.

Do I lean back at my waist in a way that it looks like I’m running downhill? If you do, try leaning forward slightly at the waist; otherwise, you won’t be able to breathe so well, which results in a much decreased endurance. Also, trying bringing your chin down because it is very likely that your chin is now a little tipped back.

Next, take a look at your shoulders and ask yourself this question.

Do I scrunch my shoulders so much that they are up to my ears? If you do, try relaxing your shoulders and holding them slightly backward. Remember, running with relaxation equals running efficiently. If you don’t relax, your running will be a lot more difficult than it should be.

Finally, take a look at your neck and ask yourself this question.

Do I tilt my chin up so much that it points to the sky? If you do, try keeping your neck down. Many runners tilt their chins up when they are exhausted all the time. But ideally speaking, your neck needs to be perfectly straight in order for you breathe properly.

Happy Running, Everyone!