How Posture Affects Running Performance

Posture is Critical in Preventing Injury and Improving Performance

Has your coach or personal trainer ever told you to stand up straight and pull your shoulders back? If the answer is yes, this is probably because they understand the influence posture has on your ability to perform optimally, recover quickly and avoid injury.

There are a number of common and easily identifiable postural faults that afflict runners, many of which stem from an inability to stabilise the pelvis - one of your bodies primary control centres1. Left unaddressed your performance will suffer and the likelihood of injury increase. In the lead up to a big event there are few things more frustrating than an injury that takes you away from your sport, let alone the effort required to re-establish your form.

Three Common Faults found in Runners

Optimal posture is the position in which your body asserts the least amount of load on your joints and muscles, as your body is held in equilibrium. If you observe a person with an optimal posture standing

1) Anterior Pelvic Tilt

This is when the angle of your pelvis from back to front is too great, reflecting in your running as over pronation (ankle rolling inwards) potentially leading to plantar fasciitis, shin splints, achilles tendonitis or a range of knee problems1.

2) Rounded Shoulders and Upper Back

Running is a forward moving sport so there is a tendency to develop an imbalance between the chest and back musculature, where chest muscles shorten and their counterparts in the back lengthen. This results in your shoulders being pulled forward placing load on your ribs and tension in your neck and shoulders. As a consequence your  ability to utilise your lungs is reduced, which in an aerobic sport like running, will be detrimental to performance2.

3) Forward Head Posture

With every centimetre that your head is forward of your midline, there is an exponential increase in load placed on the neck and upper back. Combined with the impact forces associated with running this puts significant stress on your cervical spine and supporting musculature.

An Ounce of Prevention is worth a Pound of Cure

Optimal static and dynamic posture can be achieved through discipline, persistence and a corrective programme tailored to your specific needs. This will not only have you looking and feeling better, it will help you train and perform optimally.

We are more than happy to get you on the right track with a comprehensive assessment and programme. From this they can devise a stretching plan (see diagram) to target short-tight muscles and a conditioning programme to strengthen long-weak muscles. Over time these will complement one another to create balance in your work out.

By Hamish Abbie BPhEd, BComm, CHEK L1, XLR8 Coach, REPs - 24/04/2007

Pulse Personal Training – It’s About Success - www.PulsePT.co.nz