How to correct the wrong running posture

Running is one of the most common ways of aerobic exercise for people. With the increasing popularity, many people think that running is very simple. One leg is in front and the other is behind, falling back and forth, nothing more. But is running really such a casual sport?

The answer is of course no. If the running posture is not correct, not only will it not be able to strengthen the body, but it will also bring some damage to your health. Running posture is one of the most important elements of running. An improper posture may not be a big problem, but running is a lifelong exercise. The consequences of the accumulation of wrong running postures again and again will be more serious, and even become a source of your distress.

Today, the editor will take you to understand the correct running posture and how to correct bad running posture, so as to solve the doubts of runners about running posture.

What is the standard running posture?

●Head: perfect running action, head posture is the key. You should look forward and look at the horizon, neither looking up at the top nor looking down at the ground with your chest. This will allow you to straighten your neck and back. Also note that the chin should not protrude forward.

●Shoulder: Relax your shoulders while running, keep your left-right balance, and should not sway or shake at will. Remember not to shrug your shoulders, this will make your shoulders tense, increase unnecessary consumption of physical energy, and will also affect your legs.

Running posture

●Torso: Correct head and shoulder posture can keep the torso at a proper angle when running. Your body should be almost straight when running, with your upper body leaning slightly forward. Of course, a too large forward angle will cause excessive tension on the knees and back, affecting the stride length and hindering the motivation to move forward.

At the same time, be sure not to lean back. Leaning back will cause the step to be too long and the center of gravity will fall on the heel. When running, stand up your shoulders, back, and stretch your chest, so that your lungs can breathe to the maximum.

●Arms: When running, arm movement helps to advance forward, and at the same time, arm movement also helps to minimize torso rotation. Relax your arms as much as possible during the run, keep your elbows bent at about a 90-degree angle, while keeping the stride in line with your legs.

Swing your arms up or down during running. Swing your hands up to level with the breastbone, and swing them down to the belt position. Keep this range of motion, not too high or too low. When running, both arms naturally bend the elbows, put them on both sides and relax, the ring finger and little finger are naturally bent, and the thumb, index finger and middle finger are naturally opened without deliberately swinging the arms.

What is running posture

●Hands: Keep your hands and wrists relaxed when running. Both hands should keep a virtual fist. Just touch the palm with your fingers.

●Buttocks: If your head, shoulders and torso move correctly, your buttocks will naturally maintain the correct posture. At this time, the hips should also be kept straight. If the torso is tilted forward or backward too much, the pelvis will also tilt.

●Knees and legs: In endurance running, the knees should not be raised too high. Lowering the pace can make the pace more efficient. In addition, keeping your knees slightly bent can help you absorb the impact when you land. When running, pay attention to controlling the stride not to be too large, the purpose is to make your feet land directly under your body.

Running posture 2

If your calf stretches to the ground in front of your body, it means that your stride is too large. When running, you can control the height of the knee lift, and you can control the speed of running.

● Feet: Your feet should fall on the ground as lightly as possible, and the forefoot should land first, and then quickly spread to the toes and heels through the arch of the foot. When running, keep your feet as relaxed as possible. If the steps are too large, the legs are too hard, it will consume excess physical strength and make you very tired.

Should the soles of the feet touch the ground first or the heels of the ground first?

When the sole of the foot falls on the ground, it can better absorb the shock, reduce the pressure stimulation on the calf triceps and Achilles tendon, and make the entire lower limb swing process smoother.

Some people are more accustomed to heel landing, but as the speed increases, the contact position of the foot with the ground will move forward, and sprints or short-to-medium distance runs require more forefoot or big toe landing.

When running at a slow speed, the body’s center of gravity is between the legs, which will maintain the stability of the body and better control the rhythm. Therefore, keeping upright is a better choice for jogging. If you want to pursue speed, leaning forward is a necessary condition. Lean forward during fast running, the stride length and frequency will increase, and the impact of the ground on the knee is absorbed by the thigh muscles.

Therefore, the choice of landing method is actually more related to running speed. Runners should adjust their center of gravity appropriately according to their own speed, so as to be safer.

How to improve your running posture?

For all runners, there is no perfect running posture model, only the most efficient and ideal state for each individual runner. However, we can continue to optimize our running posture through some key details.

Improve heel landing

Many people are asking how to avoid heel landing. In order to change this posture, you need to take a side running video, and then take a slow look. You will find that leaning forward when the heel is landing is not enough. It is difficult for the heel to touch the ground when leaning forward, unless the tibialis anterior muscle is very tight. Stand slightly forward and feel the sensation of leaning forward with your feet on the ground.

If you learn to lean forward, then you need to correct how the soles of your feet land. It is recommended that runners find a soft and safe sand or dirt road, take off your shoes, and start running barefoot. You will find that you will naturally run with the soles of your feet. Because it hurts if you land with your heels, your body is very “smart” to avoid this method.

The time can be very short each time, and you can practice a few more times. After all, this is posture training, not running volume training, so it doesn’t take a long time, and the feet will not be able to stand it. If you really can’t find such a place, go for a run on a treadmill and remember to wear five-finger shoes.

Improve slower cadence

Learn to observe your cadence. Now there are many advanced equipment that can help you check this. You need to pay attention to this data. Stride frequency refers to the number of times the foot touches the ground for 1 minute. Generally, it reaches 180 times per minute. The lower the stride frequency, the longer the time the foot touches the ground and the harder it is. Therefore, good runners have a high stride frequency, even some people can reach 190 or 200. Of course these are related to talent, but most people can reach 180.

Relax your tense upper limbs

If you have to pay attention to whether your shoulders are tense, whether your elbows are bent 90 degrees, whether your hands are relaxed, etc., if you have the above conditions, you can grab an egg and run. You have to learn to relax your hands. A clenched hand will make your entire upper body tense.

Observe your head to see if it is leaning forward. Many people leaned their head forward by mistake in order to accelerate, which will make the neck and shoulders very tight. You have to remember that acceleration is done by leaning forward, not by stretching your head forward.

The swing arm should be appropriate

Many people find that when swinging their arms, they are not swinging back and forth, but obliquely. The displacement of the coronal plane will waste more energy and cause damage to the neck and shoulders. Therefore, a good arm swing is very important. . Running is not just a movement of the lower limbs, it is a whole, so arm swinging cannot be ignored. Many professional athletes specialize in arm swinging.

Remember to swing your arms: bend your elbows at 90 degrees, keep your elbows in front and keep your hands behind, close your elbows and swing your upper arms back and forth. It is recommended that everyone can face the mirror and watch the exercise, so that this action becomes automatic and becomes a habit.


Running is a very smooth movement activity. All movements should be developed into a good habit and completed automatically, rather than deliberately. The specific standard movement is not the only one. It is valuable to follow the body science at the same time that suits one’s own habits.

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