Posture suggestions while jogging/running

[Lisa]

Do you have any posture suggestions while jogging/running?

I walk pretty much up right (like most bipedals) when I walk, but I noticed today I was trying to do the same thing when I was jogging---week 5 day 1 of C25K (5 min jog/3 min walk). Maybe I haven't noticed it before because this is my longest time of jogging intevals. My back kind of felt fatigued (not so much sore) when I was jogging so when I leaned forward a bit that seemed to help. But then I'm starting to think that I'll take up the hunchback if I keep that up.

Any suggestions or ideas?

Thanks!

[liv]

Re: Posture suggestions while jogging/running

I think hunching is common. I see that in joggers I meet while I am out there. You should try for upright. But most people will bend a bit forward at the waist when running. That is perfectly fine.

I also work on keeping my posture good while running - especially now in the beginning because I do not want any bad habits forming. Here is what I try:
* Keeping elbows bent. I find this helps my posture.
* Keeping my abdominals engaged (this takes practice). Important to ensure my back does not take all the pressure in working on the uprightness.
* Keeping my shoulders down. So I do not hunch too much. (Just on my checklist for good things to work on)
* Always land on my heal when I running.

I am sure there are more thoughts. I look forward to reading them. Great topic to discuss.

[quotidianlight]

Re: Posture suggestions while jogging/running

Chrirunning teaches you to lean from the ankles, keep the posture straight and land mid foot. The land happens in line with your body instead of landing with the foot in front. No hunchback allowed. That alleviates the pounding from landing heal first which actually stops you with each step and causes back, knee etc pain. I would probably just do a lot of core exercises first, try to keep them engaged during your run and then look into Chirunning or Pose if you want to get more technical.

[Lisa]

Re: Posture suggestions while jogging/running

Thanks for both your responses. I was beginning to think I was imgaining this or maybe I was the odd ball out.

You both have excellent ideas and I REALLY appreciate them. It looks like I need to make sure that I don't hunch. No hunching allowed, got it. I should focus on heel toe, breathing, and arms bent...good thing I don't chew gum at the same time (sorry, I just can't help my sarcasim with having to remember all these things at the same time ). I am trying to work on my core strength on odd days of C25K. Time will tell, I guess.

With you suggestions, I actually found a website on Chirunning (it's more or less a website for the program, but great free information, too!) ChiRunning and read a lot of great articles about proper running/walking posture.

I really like this part of the article that was written to help with stress---
ChiRunning :: Library Article.

Thanks so much for your help! I'm taking the one on stress to memory! According to my DH I carry my stress in my shoulders----"They're like bricks!" is what he usually says. Maybe that's why my back was fatigued today---it was tired of carrying my load of bricks around! HA!

[liv]

Re: Posture suggestions while jogging/running

So did you do it all AND chew gum?
Yes that was a cool article. Yoga was the first exercise I started when I started to exercise and at first I could not understand the point of all the breathing in and out business but I have come to realize there is more to breathing than I knew.

[Lisa]

Re: Posture suggestions while jogging/running

Oh, no---I'm not that talented! Could you imagine ME chewing gum AND walking/jogging on a treadmill at the SAME time? Walk/jog-breath-walk/jog-breath is all I can do. It would be one for the American's Funniest Videos for sure. I've already been flung off it once---my mind wanders when I'm on it for a long time..lol.

I've approached yoga before and I'm really a scardy cat with those moves. It intemidates me for sure. Maybe it's the idea of having to move in those wild named positions. I'm lucky that I can do the ones on Turbjo Jam and understand what they are. I think my DD's know more than I do from the local Yoga master/health lady the visits the schools once a year. Maybe I should have them teach me!

[BabyGotBack]

Re: Posture suggestions while jogging/running

I just wanted to add that for me it helps to make sure the energy is coming mainly from my legs, so I stay in a semi-squatting position so I have as little impact on my spine as possible (I've recently recovered from a couple herniated discs in my neck). Keeping my center of gravity down helps keep me from 'bouncing'. And I keep my arms close to my body.

Good idea for a thread

[chinadoll]

Re: Posture suggestions while jogging/running

I also used to carry all my tension in my shoulders. I find that I need to be conscius of it all the time when i am walking. One exercise that helped me retrain consciousness and my shoulders was from a pilates therapist.

Grab a broomstick or something similar. Stand against the wall with feet more more less together and heels touching the wall. The very back of both shoulder blades should be just touching the wall. Starting with the stick with both hands shoulder length apart, raise the bar from your waist to about the 11 o'clock position overhead but still in front of you. Do this slowly. The key is to keep your shoulders pressed down, not hunching, and keep the shoulder blades maintaining the same consistent contact throughout the lift. Do this 5-10 times several times a day. It is simple, easy and starts to retrain the feeling in your shoulders. Becoming aware of the hunching was a key for me in stopping it.

I have to say, my walking and other exercises improved a lot as my body awareness improved. I get a lot less fatigued now.

[kellymch2006]

Re: Posture suggestions while jogging/running

Is C25K something on the board or something I need to venture out on the internet for?

[liv]

Re: Posture suggestions while jogging/running

Is C25K something on the board or something I need to venture out on the internet for?

Kelly. It is a program found on the internet. But we have a couple of running groups here that share their experience as they follow the program - it is like having an internet running buddy.
Here is a link to the Couch to five kilometers place
Cool Running :: The Couch-to-5K Running Plan

[Lisa]

Re: Posture suggestions while jogging/running

Thanks for the suggestion on semi-squat. I'm fairly certain this is what I'm doing over the past couple of days with C25K because I try to squat down a little (with my back straightened) in trying to relieve some of the pressure on my back---I can feel it in my thighs when I do it for sure! I really don't need any more "bounce" than I already have

Come join us over at the C25K!