Running Posture

It seems so easy to walk out the door and get started with a light jog around the corner. But to some, running can be misunderstood and as a result runners practice poor posture which can eventually lead to joint discomfort or even an injury. Your running posture is the way you position various parts of your upper body as you run. Along with your running stride (the length and frequency of your steps), posture contributes to your overall running form. This post is a simple reminder and lesson on correct running posture.

Running Checklist

Head– Runners should want to keep their head erect while looking straight ahead with your eyes facing forward and looking 20-30 yards ahead of you. Keep your eyes on the prize! But if you’re using a rough or uneven surface, as with cross-country, trails, or sidewalks, look down periodically to see where your next step is going.

Shoulders– Keep your shoulders relaxed and straight, aligned with your body. The tendency with many is to slouch a bit or lean back, but resist that urge.

Arms- Your arms should move smoothly at your side, and NOT crossing in front of you, with your elbows bent at 90 degrees.

Torso- With your head looking forward and your shoulders low and relaxed, your torso and back naturally straighten to allow you to run in an efficient, upright position.

Hips– Your hips are the center of gravity. They should be in a neutral position, and it’s best to avoid letting them lean forward or backward.

Feet- To run well and efficiently, runners need to push off the ground with maximum force every stride. With each step, your foot should hit the ground lightly, landing on the mid-foot region and rolling off the front of the foot. Your heel should still touch the ground briefly. However, it should not carry a large weight load. Most of your weight should be directly above your mid-foot.

Ade Amuda

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