Get a better posture in the race: how to position each part of your body to be a more efficient runner

Surely it has happened to you too: you start your long run looking at how you place every millimeter of your body, you run concentrated, trying to maintain a correct technique that allows you not only to run elegantly but to be more efficient in the race. To run properly, it’s important to choose best running shoes for high arches 2020. But the kilometers pass and, progressively, when fatigue appears, you lose your shape: you start to get exhausted, both mentally and physically, and you end up running differently than how you started.

It is normal that in a long training, as the kilometers fall, we tend to lose the correct running posture, the one that allows us to breathe better and travel more kilometers with less effort. Let’s see how that optimal posture should be in the race and in which parts of our body we must concentrate to run more and better.

  • Head looking straight ahead: one of the big mistakes we make when we run, especially when we already have good accumulated mileage, is to direct our gaze to the ground, observing our feet. This causes us to perform excessive and unnecessary neck flexion, which can cause pain in the cervical and upper back areas over time. Ideally, keep your eyes straight ahead, about two meters from us, and run with your body relaxed.
  • Shoulders back and down and chest wide open: when tiredness one of the most frequent gestures that we usually carry out is that of throwing the shoulders forward, thus curving the back. This gesture, accompanied by the flexion of the neck downwards, makes our chest to close and make it difficult for us to enter the air and breathe on the run, thus making us less efficient runners. Bringing the shoulders back and down and the chest erect will help us breathe easier.
  • Coordinated stroke with our strides: on previous occasions, we have already discussed the importance of the stroke during the race. The position of our arms should be comfortable, with the elbows flexed approximately 90 degrees, and the arm should be done from the shoulder (without leaving the forearms close to the body, but mobile) and avoiding that the arms cross excessively in front of the trunk. The hands should be kept relaxed, without closing the fists tightly.
  • Back straight, but not arched: a core with a good muscle tone will undoubtedly help us to have a better posture in the race. If we talked before about the problem of flexing the neck and back forward, we cannot forget that arching the back is another of the wrong postures that we usually take. An excessively extended spine is counterproductive when it comes to running (you will be directing your body towards the opposite direction of the race) and can cause low back pain.
  • Pelvis aligned and up running “sitting” or with the pelvis down is one of the most common problems for long-distance runners. We should imagine that we “grow upwards” with each stride, avoiding leaving the pelvis too low, since this gesture can be associated with other injuries such as runners. Also, we must avoid excessive rotation or rocking of the pelvis while running, trying to maintain a natural movement.
  • Knees pointing forward: the valgus knee (knee are joined inwardly both at rest or running) is common in corridors and generally usually associated with knee pain while running. To correct it, we can resort to movements that help us work glutes, quadriceps, and hamstrings. And be careful because, due to anatomy, having hips wider, women are more prone to suffer it.
  • Feet Landing Over Your Midzone: For years it has been talked about that the best way to land during your running stride is to land on your midfoot, as it more closely resembles a natural run. However, in the Biomechanical Report for the IAAF published this year, we could see how the best athletes in the world entered first in the heel during the long-distance race tests at the London Athletics World Cup 2017. We are not athletes Professionals and this study simply looks at how they ran, not the best way to do it, but it may be something to consider in the future.