Posture – It’s Not Just For Running #RunFormFriday

The main thing I look to assist with when I look at athletes running styles is their posture while running. Good posture will help keep you injury free (apart from over training…!). It will also provide you with more power.

 

However running is only a small part of your week. On the assumption that you might run 3 times a week, and that your runs take a total of around 2-3 hours, that still leaves you with 165 hours in the week. 165 hours where your posture might not be quite so strong!

Good posture stems from not just having a strong core – the muscles from your torso and glutes, front and back of your body – but actually using it as well. One of the things many of us do when we relax and aren’t thinking so much is we have our pelvis in “anterior tilt”. This means that the top of your pelvis/hip structure is tilted forward. If you imagine your pelvis like a bowl of water it might help you visualise this.

 

pelvic tilt bowl of water

To level off that bowl of water that is your pelvis, while standing squeeze your glutes slightly. At the same time draw your belly button toward your spine. You might feel your spine lengthen when you do this!

Good posture standing

If you find feeling this difficult you can try standing against a wall or even lying flat on your back. Either way, the aim is to eliminate space between your lower (lumbar) spine and the surface.

Once you can feel that “core” engage, try walking with it. The main key here is to keep that belly button drawn in slightly. Every now and again just let everything switch off and see how different that feels.

Good posture walking

You can take all of this in to your running as well, and by keeping your pelvis tilted correctly under your spine you should stay more stable as well as limiting chances of injury.

Because we as humans spend a lot of time sitting, it’s worth occasionally thinking about good posture while sat at a desk too

Good posture sitting

Of course no-one is going to remember to keep good posture all of the time. And things like heels on shoes – even small heel raise – can affect how you stand. But a couple of seconds thought a few times a day can have a big impact on your body. It can also influence your well being and even your confidence.

Send us a message or leave a comment and let us know if you have any questions! We all have our own thoughts on the matter, and we all have something different that suits us.

See what’s up next week for our #RunFormFriday tip! For more in depth understanding on how to put this into practise, get in touch and we’ll see how we can help!

adminjohnwood
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adminjohnwood

I was an international swimmer both in the pool and open water between 17 and 21, and have been coaching swimming for 15 years now! Having raced as an age group triathlete, I've coached in triathlon since 2009.
adminjohnwood
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