Posture Matters
Runners Helping Runners Australia
A run can help make a bad day better. And we want to make your runs a little better too, by sharing tips on how your upper body can help power your runs.
- Keeping an eye on your posture when running can help you run further and feel less fatigued.
- Don’t neglect your upper body strength training. Your arms, back and core play a bigger role in running than you may realise.
Your lower body gets almost all the attention when it comes to running, but your upper body can really impact your performance, too. The more holistically you can think of your training as a runner, the better.
The Power of Posture
While there’s a lot of talk about running form, it’s not always clear why it really matters. This can be especially true for longer distance runs. As you start to slouch and get tired you might notice your form changing and your run starts to get harder.
Keep your shoulders back, core engaged and head up. A smile helps too. Or try imagining that your head is being pulled up by a string. Your goal is to keep your upper body as open as possible.
Tip: On your next run practice bringing your focus to how your body feels. Are you leaning too far forward? Too far back? Is this impacting your run? Being aware of how your body feels can be the difference between a good run and a great run.
Sometimes you don’t have the time or space to get down on the floor for a core workout. Try the 5-Min Runner’s Bodyweight Burn: Standing Core in the Nike Training Club app. This on-your-feet option is one you can do anywhere – even on the pavement before or after your run.
Catriona Bisset
Get Stronger for Smoother Runs
Your arms, back and core play a bigger role in your run than you may realise. A common running misconception is that it's all in the legs.
Strength training for shoulders, arms, back and core should be a part of your overall conditioning. Whether you train using equipment like weights or bands, or do simple bodyweight exercises, every bit helps.
“Runners tend to forget about their upper body as it feels like running is all done in the legs... A strong upper body and core can actually help to minimise the pressure that is put on the legs to provide better endurance.”
- Nike Running Coach Lydia O'Donnell
A strong upper body —think arms, back and chest —can make you a more efficient runner. It can also support better posture for everyday activities. To build up yours, try the 10-Min Runner’s Bodyweight Burn: Upper Body in the Nike Training Club app.
Consider the risks involved and consult with your doctor before beginning a new exercise program. Remember to start slowly and stay within your capabilities. If you’re not sure whether you’re doing a particular exercise correctly, ask a registered fitness professional, gym instructor or exercise physiologist for help. Before starting any resistance training, make sure you have an assessment and program written for your specific needs.
Darcy Vescio and Dylan Alcott
HELP ON THE RUN
Runners Helping Runners is all about community. And the Nike Run Club app is just that. Whether it’s a morning jog or a full marathon, we’ve got the coaching, tracking and guidance you need. Whenever and wherever runners need help, we’re just a tap away.
HELP ON THE RUN
Runners Helping Runners is all about community. And the Nike Run Club app is just that. Whether it’s a morning jog or a full marathon, we’ve got the coaching, tracking and guidance you need. Whenever and wherever runners need help, we’re just a tap away.