Upper Body Running Technique

Running is a skill, a skill which is rarely taught. We are taught to walk, ride a bike etc etc, but it is very rare to be taught to run, more importantly how to become more efficient runners

Running Technique

When it comes to running, many focus primarily on lower body strength and technique, the coveted 180 spm cadence as well as the magical midfoot landing, trying to avoid heel striking or landing on the ball of your foot

However, neglecting the importance of upper body running technique and posture can lead to inefficiencies, unnecessary discomfort and even injuries. Proper upper body alignment not only enhances overall running performance but also reduces the risk of muscle strain and fatigue. In this blog post, we’ll delve into key running techniques for maintaining optimal upper body posture while running.

Relaxed Shoulders

Maintaining relaxed shoulders is fundamental to efficient running. Tension in the shoulders can lead to discomfort and hinder arm movement. Keep your shoulders down and back, away from your ears. Imagine carrying a small piece of fruit between your shoulder blades to encourage this posture.

Engage Core Muscles

A strong core provides stability and balance, which is crucial for maintaining proper upper body posture while running. Engage your core by drawing your navel towards your spine. This action helps prevent slouching and promotes a straight, upright torso. This is one of the reasons why core strength training should be an integral part of every runner’s training schedule.

Maintain a Neutral Spine

Imagine a straight line running from your head down to your tailbone. Avoid arching your back or hunching forward. This neutral spine position allows for efficient energy transfer from your upper body to your lower body, optimizing your stride.

Arm Positioning

Your arms play a pivotal role in maintaining balance and rhythm while running. Bend your elbows at approximately 90 degrees and swing them naturally in sync with your strides. Avoid excessive arm movement, as it can lead to unnecessary energy expenditure. Try and avoid crossing your body midline; for example, left hand crossing over to the right side. Your rhythm, balance and speed are influenced by your arm swing.

Relaxed Hands

Keep your hands relaxed, with a gentle, loose fist. Avoid clenching your fists, as this can lead to tension and limit blood flow. A relaxed hand posture allows for better circulation and helps you maintain a fluid running motion. Keep your thumb over your forefinger as if gently holding something fragile between them.

Head and Gaze Forward

Maintain a forward gaze, looking ahead towards the horizon. Avoid looking down at your feet, as this can disrupt your balance and posture. Keeping your head aligned with your spine promotes a natural, efficient running stride. It also helps towards keeping your chest open leading to more efficient breathing.

Conclusion

While running may primarily engage your lower body, the importance of proper upper body posture cannot be overstated. Implementing these techniques into your running routine will not only enhance your performance but also reduce the risk of strain and injury. Remember, a balanced and aligned upper body is the key to unlocking your full running potential. A running coach not only will help you to run further and faster, a running coach will also help you to become a more efficient runner by spending time working on your running technique.

Happy running!