Tip of the Week: Upright Posture = Efficient Running

Breathing while running is not a unique concept. What are trying to say to help runners?

Perhaps the post wasn’t very clear. I was just trying to give helpful hints on how to maintain a relaxed and efficient posture when running. It really had nothing to do with breathing. Many of the first time runners that I coach have a very hard time relaxing when running. They waste so much energy clenching their fists, keeping their shoulders elevated and being slumped down. These are just cues I give for them to “feel” where their trunk and their shoulders should be. It wasn’t meant to be done for every breath- but rather to “check in” from time to time to see how they are holding their shoulders, their fists, their trunk, their posture, etc. I feel as though for first timers it is easier to deal with the upper body first before addressing the more complex lower body biomechanics.

Agreed. I think forward head is more common then tight fists. I will pay that more in mind with others.

Thanks Krista, and Bruce for your comments. I think the key here is to have the runner “feel” what it’s like to have a more relaxed, controlled posture. While breathing control is not a new concept, the importance of it can not be emphasized enough even amongst the most elite. (I’m here in Kona at the moment, with 1,700 Type A trithletes, and the most effective words I’ve used to help athletes relax their muscles and improve their body awareness are “breathe out slowly”. When asked to exhale, almost all of them will inhale. Good post Krista, keep it simple.

I tell my runners “Straight, soft & tall” — reinforces everything Krista was describing. I believe most runners are able to self-correct a lot of their issues with some simple cuing/coaching.

Straight : forward focused, avoid too much lateral side-to-side motion, arms pumping forward at a moderate angle inwards (dont cross midline)
Soft: Lighter “quieter” steps, typically meaning midfoot or forefoot striking first (vs. heel); take off the ipod and listen to how hard you are pounding, esp. as you become more fatigued, less like a Clydesdale
Tall: should be self-evident, not slouched & not flexed at waist, chest should be up and out, chin up/airway is open & lungs are large

More extensively, you can read Danny Dreyer’s Chi Running or the Romanov POSE method; Dreyer discusses the forward lean (of the entire body to accelerate, whilst he uses a more vertical posture for slower running); feet should be striking below the body and not in front