How to improve your running posture

How to improve your running posture

How to improve your running posture

Having proper running posture is essential for runners of all levels. Not only does it help prevent injuries, but it also improves efficiency and enhances performance. In this article, we will discuss the importance of running posture, common mistakes to avoid, and provide tips to help you improve your running posture.

Key Takeaways

  • Maintain a strong core to support your posture.
  • Keep your head up and eyes focused ahead.
  • Relax your shoulders and avoid slouching.
  • Avoid leaning forward and maintain an upright position.
  • Avoid overstriding and aim for a shorter stride length.

Why is running posture important?

Prevent injuries

When it comes to running, preventing injuries should be a top priority. One common mistake that can lead to injuries is overstriding, which puts excessive stress on your joints. To avoid this, focus on taking shorter strides and landing with your feet directly beneath your hips. Another important tip is to listen to your body. If you start to feel pain or discomfort, it's important to take a break and address the issue before it becomes a more serious injury. Remember, running should be enjoyable, so take the necessary precautions to stay injury-free.

Improve efficiency

When it comes to running, efficiency is key. By maintaining proper posture, you can maximize your energy output and minimize wasted effort. One way to improve efficiency is to engage your core muscles, which will help stabilize your body and maintain a strong, upright position. Another tip is to keep your head up, as this will help align your spine and prevent unnecessary strain. Lastly, remember to relax your shoulders to avoid tension and allow for a smoother, more efficient stride. By focusing on these aspects of your running posture, you can make every step count and improve your overall efficiency on the road or trail.

Tips to Improve Efficiency
Engage your core
Keep your head up
Relax your shoulders

Remember: "Efficiency is doing things right; effectiveness is doing the right things."

Enhance performance

When it comes to running, having good posture can make a world of difference in your performance. By maintaining proper alignment and engaging your core, you can increase your speed and endurance. Remember to keep your head up and your shoulders relaxed to avoid unnecessary strain. Additionally, focusing on shorter strides and a quick cadence can help you run more efficiently. So, next time you hit the pavement, pay attention to your posture and watch your performance soar!

Tips to Enhance Performance
- Maintain proper alignment
- Engage your core
- Keep your head up
- Relax your shoulders
- Focus on shorter strides
- Increase your cadence

Common running posture mistakes

Slouching shoulders

Slouching shoulders is a common mistake that many runners make. When you slouch, you put unnecessary strain on your back and neck, which can lead to discomfort and even injury. To avoid slouching, try to engage your core and keep your shoulders relaxed and back. Imagine a string pulling your head up towards the sky, this will help you maintain a straight posture. Remember, good posture not only improves your running efficiency, but it also helps prevent injuries. So, stand tall and run strong!

Leaning forward

Leaning forward while running is a common mistake that many runners make. This posture can put excessive strain on your lower back and lead to muscle imbalances. To avoid this, try to maintain an upright posture while running. Imagine a string pulling you up from the top of your head. Additionally, focus on keeping your chest up and engaging your core muscles. This will help you maintain a stable and efficient running form. Remember, proper running posture is essential for injury prevention and optimal performance.


Overstriding is a common mistake that many runners make, especially beginners. It refers to taking long strides that extend beyond your natural range of motion. This can put excessive stress on your joints and increase the risk of injuries. To avoid overstriding, focus on taking shorter, quicker steps and maintaining a cadence of around 180 steps per minute. By doing so, you'll reduce the impact on your joints and improve your running efficiency. Remember, it's not about how far your foot lands in front of you, but rather how quickly it lands underneath your body. Check out the table below for a quick summary of the dos and don'ts of running posture:

Do Don't
Engage your core Slouch your shoulders
Keep your head up Lean forward
Relax your shoulders Overstride

Remember, good running posture is key to preventing injuries and enhancing your performance. So, be mindful of your form and make the necessary adjustments to improve your running experience.

Tips to improve your running posture

Engage your core

When you engage your core while running, you activate the muscles in your abdomen, lower back, and pelvis, which helps stabilize your body and maintain proper alignment. This not only improves your running posture, but also helps prevent injuries and enhances your overall performance. So, remember to tighten those abs and keep your core engaged throughout your run!

Here are some key benefits of engaging your core:

Benefits of Engaging Your Core
Improved stability and balance
Increased power and efficiency
Reduced risk of lower back pain

Engaging your core is like putting on a superhero suit for your run. It gives you the strength and stability you need to conquer any distance. So, don't forget to activate those abs and unleash your inner running superhero!

Keep your head up

When running, it's important to keep your head up to maintain proper form and prevent strain on your neck and back. Looking straight ahead helps you stay focused and maintain balance. Imagine a string pulling you up from the top of your head. Additionally, keeping your head up allows for better airflow and oxygen intake. Remember, a good running posture starts from the top down, so don't forget to keep your head up throughout your run.

Here are some additional tips to improve your running posture:

  • Engage your core to support your spine and maintain stability.
  • Relax your shoulders to avoid tension and allow for a natural arm swing.

Remember, running with the right posture not only helps prevent injuries but also improves your efficiency and enhances your performance.

Posture Mistake Correct Posture
Slouching shoulders Keep your shoulders back and down
Leaning forward Stand tall and lean slightly forward from your ankles
Overstriding Take smaller, quicker steps

Relax your shoulders

Now that you've engaged your core and kept your head up, it's time to relax your shoulders. Relaxing your shoulders is important because it helps you maintain a more natural and efficient running posture. When your shoulders are tense, it can lead to unnecessary strain and fatigue. Remember to let your shoulders drop and avoid hunching them up towards your ears. Allow your arms to swing naturally by your sides. This will help you maintain a relaxed and fluid running motion.

Here are some additional tips to help you relax your shoulders:

  • Perform shoulder rolls before and after your run to release tension.
  • Practice deep breathing exercises to promote relaxation.

Remember, a relaxed and loose upper body will contribute to a more enjoyable and effortless running experience. So, don't forget to relax your shoulders and let the worries melt away!

Frequently Asked Questions

How does running posture affect injury prevention?

Proper running posture helps distribute the impact of running evenly throughout the body, reducing the risk of overuse injuries.

Can improving my running posture make me faster?

Yes, maintaining a good running posture can improve running efficiency, allowing you to run faster and with less effort.

What are the signs of poor running posture?

Signs of poor running posture include slouching shoulders, leaning forward, and overstriding.

How can I engage my core while running?

To engage your core while running, focus on pulling your belly button towards your spine and maintaining a stable torso.

Is it important to keep my head up while running?

Yes, keeping your head up helps maintain proper alignment and prevents strain on the neck and upper back.

How can I relax my shoulders while running?

To relax your shoulders while running, consciously drop them down and back, avoiding tension and keeping them loose.

Back to blog