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Posture on the Run

By Diane Rochon

The pictures of sprinter Marion Jones and distance specialist Paula Radcliff highlight what I believe is good upper body posture in a runner. Good posture is simply the ability to hold the spine in its natural curves whether sitting, leaning over or running. As small children we typically have excellent posture; however as we age, physical demands, injuries and (mostly) bad habits alter the way we hold ourselves.

The Bad News:
Poor posture leads to a host of problems. Consistent faulty posture causes an increased stress and strain on joints like your feet, knees, hips and shoulders; limits your ability to take in a full breath (making it more work to get the air you need), and does negatively change muscle flexibility & function (increasing the risk of running injures in the lower body in particular).

The Good News:
Even if we are a postural mess at this point, things can change. Half the battle is thinking about your body throughout the day and correcting bad habits such as slouching & hunching. Making small consistent changes, such stretching tight areas daily & lengthening the spine from time to time while at your desk do make a big impact. The benefits include lessening the wear and tear on joints, gaining muscle energy, breathing easier and being able to use your muscles through a full range of movement.

On the Run:
Maintaining a good running posture is one part of gaining a smoother & more efficient stride. This efficiency reduces the risk of injury, helps make running more enjoyable and can lead to personal bests on the roads & trails.

If your running posture leaves something to be desired, try the five tips below – just not all at once! Pick one tip to work on for a week worth’s of runs –or until you become comfortable with it and then move on to the next.

About the Author:

Diana Rochon, BPE, CSCS, NCCP, IDEA Elite PFT is the Director of Dynamic Core Fitness in Whistler, BC, Canada. To learn more check out www.dynamiccorefitness.ca