Racine Chiropractor / Scott T. Sheriff, DC / Running Posture

Excellent running posture reduces the risk of injury and excess wear & tear on your joints. It also makes your efforts more efficient and comfortable.

Your head should be in a natural position with your eyes fixed on the horizon. Keeping your head up (instead of looking down) improves your oxygen uptake and running efficiency. It also keeps your body in proper alignment and determines your overall running posture.

Your shoulders should be low and loose in order to allow the best range of motion for your arms and reduce the risk of injury at the shoulder joint. The shoulders play a key role in keeping the rest of your body relaxed.

Carry your arms between your waist and your chest with your elbows bent to about 90 degrees. Keep your wrists loose and your hands unclenched - this will help reduce tension in your shoulders, chest, and back. Swing your arms back and forth (not across your body) and use arm movement to drive your legs forwards and backwards. The movement of your arms helps to coordinate the propulsion and efficiency of your legs.

Keeping your head up and your eyes fixed on the horizon will automatically place your chest in the best position for optimal breathing. Avoid leaning too far forwards or backwards - this puts excess stress on your back, knees, and Achilles tendons.

The hips are your center of gravity. Your feet should hit the ground directly under your hips. When your foot lands in front of your hips, you hit the ground with a straight leg and this is a very inefficient pattern for running - it also creates excessive pounding on the pavement and "shock" that travels up through your body.

Strike the ground directly beneath your hips and then allow your foot to sweep the ground with your knee bending slightly on impact.

The best way to strike the ground is with the middle of your foot. Land softly with your knee slightly bent. You should hit the ground on the outside edge of your shoe and then roll slowly inward to the ball of your foot. Hitting the ground this way helps to distribute shock evenly. Wearing the correct shoes for your foot type will guide your foot to do this naturally.