Running 102: Posture

September 24, 2015

One of the most powerful influencers of running form, economy and resistance to injury is your posture. We can think of posture being both static (standing still) and active (whilst running). In running 101 we talk about the most important rule of running being controlling your center of mass. That is correct. Improving your posture improves your center of mass and thus enhances Rule number 1.

It would be very hard to run well if your head is too far forward on your shoulders. Your head weighs around 11 pounds or 5 kg's. You can imagine that balancing an 11 pound ball on top of a broomstick is going to be very difficult and place exponential strain as it leans further forward. It would be very hard to hold a broomstick up from lower down as the heavy ball moves forward. How much strain on your achilles and lower limb, never mind your neck is your head causing if it is shifted forward?

So having a relaxed and upright posture is very important for running and indeed for life. You can watch a video on running posture here.

The best place to start on working on your posture is awareness of the problem. Then periodically check on your posture and practice your standing running posture until you know and can feel the proper shape of posture.

To free your body up in order to run well, start by doing the happy penguin exercise.

This simple exercise helps down regulate tension in your body and teaches you how to run with a tall posture.

In order to run well you must master the basics, so stick with it and master your center of mass and your posture first and foremost.

Run well,


Lawrence van Lingen

I have helped thousands of elite and desperate people overcome career ending or insurmountable injuries and helped many achieve significant breakthrough in performance. Learn how to run and move better and run faster with less injury.The channel has simple running fundamentals and then more advanced running concepts.Start with Rule no 1. of running "Control your Center of Mass" and start with a simple daily flexibility routine. I suggest you start with doing the "penguins".Ask if you need help and let me help you run and move your best.

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