What is considered correct posture while running?

Question

What is considered correct posture while running?

Answer 1

Standing almost straight up.  You can have a slight lean of less than 3%.  Be careful in the lean because it must be your whole body not just at the hips.  Just at the hips puts you at risk of shin splints and knee issues.

Remember Newton's law, for every action there is an equal but opposite reaction.  If your body is straight then the reaction will be able to travel all through your body.  If you "dip your hips", bend at the hips, or slump your shoulders, this is becomes an area that the force you put in the ground can't travel.  You will then lose that force as heat and now you have to work harder.

You will need strong abs and obliques.  Without this, you may have trunk rotation.  I am sure that you have seen joggers as they get tired there upper body sways side to side.  This takes more energy and will tire yourself out.  Brace your stomach area.  The stronger your stomach is, the less this will feel strange.

Arms - 90 degree angle.  Anything less and you will be flexing your biceps.  Once your biceps get tired, your shoulders will be next.  These are small muscle groups and you are only as strong as your weakest part.

Ankles.  Keep you ankles at 90 degrees and land on the balls of your feet with very little space between your heel and the ground.  If you are running distance, you may let the heel touch the ground, but most of your weight should be supported by the balls of your feet.

Head:  Should be neutral.  No leaning to one side or too far back or moving.

Running (actually any sport) is about moving the muscles we want to and minimizing all other movements.  Running is mostly the glutes and hamstrings pushing you forward.  All excess movement is just going to tire you out.

Good Luck!

Answer 2

I assume you're referring to proper form.  Usually the best advice is to run as you feel natural.  Human beings are designed for running; your body will find what's best for you.  Beyond that ...

When you run try to stride lightly over the ground. We sometimes refer to running as "pounding the pavement" but that's what you DO NOT want to do. Try and keep your footfalls light. Pretend you are running over eggshells. Try not to over-stride or to pound your feet. Think light, shorter strides. You are a gazelle.

Try to also keep your shoulders square and your head up. If you slouch, you take away room for your lungs to expand.  You can lean slightly forward if that feels best. Arms should swing gently at your side (I had a track coach who said they should come across your body, but your hands shouldn't swing so far they are crossing your navel). Don't squeeze your hands into a fist -- instead, pretend like you are carrying an egg and keep your hands loose and lightly cupped. Also try to keep your muscles relaxed -- even your jaw and face. Tension wastes energy and is inefficient. You will run better if you are loose and relaxed.

Answer 3

Stand up straight. Your head is on top of your spine. Let  your shoulders relax, keep your elbows and 90 degrees and swing your arms straight front to back, not across your body.

Relax your hands, don't tense up.

Depending on the speed  your stride and ground contact point varies.

If you are sprinting you land on the balls of your feet, with the foot coming back in a pawing motion at the same speed you are moving forward.

If you are running longer distances the feet land almost flat footed, and you come off of the front of the foot.

The feet should contact the ground under or slightly in front of your center of gravity, do not reach out.

Running is a pushing motion, not a pulling motion.