Posture is tested throughout the day, as many of us sit for several hours each day. We sit in the car, at work, on the couch, while eating, and often our posture is slumped. Just sitting alone does not affect our posture, but also how we stand and move. We may lean forward or shift our weight onto one leg because we can’t support our body. The position in which we spend the majority of our day also affects how we move.

Good posture and running

Posture means the alignment of the body when standing, sitting and moving, i.e. how you hold and move your body. In good position, the spine is neutral, the shoulders are back and relaxed, and the head is in line with the spine. When there is tension in the body or weakness in the stabilizing muscles, the spine often rounds at the upper back, and the head and shoulders move forward. The lower back curve becomes accentuated, meaning the buttocks stick out and the hips collapse.

These issues together can manifest in different ways, such as back pain, headaches, and lack of strength in the legs and arms. When running, the position is often emphasized as a low running position, where the buttock drags behind. This means that there is no room for the legs to work and the pace slows down, making running more wasteful economically and making breathing more difficult.

Good running form also prevents injuries. Forcing speed at the expense of posture can lead to overlong strides, which puts extra strain on the legs. In a low position, the legs may not be able to straighten properly, so the take-off phase is lacking, and the leg does not roll along the ground. The legs have to use more energy to maintain speed, which can lead to faster muscle fatigue.

Improve your posture.

Improving posture may not be easy, as maintaining a good posture for extended periods can be particularly challenging at first. Start with simple things, such as taking regular breaks from sitting. Roll your shoulders, arms, and head throughout the day. Poor posture often tightens the front of the body while the back remains in a constant state of stretching, which is why many people experience back and neck-shoulder pain.

Open up your chest and hips with mobility exercises and stretching. Strengthen your core muscles, glutes, and upper back. Strength training and bodyweight exercises are well-suited for this.

Be aware of your body’s posture. When sitting, standing, or walking, consider the position you are in. If your posture collapses, straighten yourself. Don’t get frustrated if you can’t maintain good posture for long periods. The more often you correct your posture throughout the day, the more you will improve, and maintaining good posture will become easier. You can also try focusing on good posture during specific times of the day, such as when standing in a checkout line, brushing your teeth, cooking, or whenever you sit down.

Also, be mindful of how much time you spend on your phone. “Text neck” is one of the most common posture disruptors. Even a 30-degree head tilt creates 18 kg of pressure on the neck, and a 45-degree tilt creates 22 kg of pressure. You can, for example, grab an 18-kilogram weight from the gym, lift it horizontally in front of you with straight arms and test how long you can hold the weight. This will help you understand how much pressure you are putting on your neck.

Small daily choices often have a greater impact than big individual actions.

If you want to improve your strength, check the 18-week strength training plan.