Strategies to Maximize Posture Late in a Race

Posture is one of those areas which can have a strong impact on running economy and performance. Let’s think about it in a very simplistic way… The better you can maintain a vertical and supported position, the more efficient your lower body can operate with less energy wasted while fighting to keep you upright. This is especially true late in a run or race when breathing is labored and your muscles are fatigued.

Take a second and think back to your last race or long training run... As mileage started to increase and you got tired, what happened to your body position? Most likely you…

1. Developed more of a hunched over posture

2. Lost control around the core and possibly felt some lower back irritation

3. Increased loading into the ground due to poor shock absorption

4. Had difficulty catching your breath as the run went on

5. Started to feel heavy legs that were hard to turnover

Do any of those sound familiar? If so, targeting posture in your weekly strength training routine can have a huge impact on your running.

So, what does it take to really maximize your posture as it relates to the demands of distance running?

Posture is a mix of several different characteristics which includes: joint positioning, mobility, flexibility, stability, and endurance. You can certainly target individual attributes and see great results. But, implementing a well-rounded approach while also taking into consideration your specific limitations will create a lasting impact to withstand the high impact of running.

In addition, posture really needs to be viewed from a full-body perspective. Of course what quickly comes to mind is the spine and shoulders. But, I want you to shift your focus to also include the pelvis, hips, rib cage, breathing mechanics, and then those commonly thought about areas up the kinetic chain. This all-encompassing approach will be the difference maker in your running!

In today’s video, I want to share with you a variety of basic strategies to implement when targeting posture…

What I recommend moving forward is to following a systematic approach when targeting posture. In the exact order, this includes:

1. Hip, spine, and shoulder flexibility/mobility (i.e. hip flexor stretch, prone press-up, and pec stretch)

2. Diaphragmatic breathing and rib cage control (i.e. hooklying breathing)

3. Core stability with proper breathing (i.e. supine marching and dead bug)

4. Shoulder and spine strength/endurance (i.e. band low row, band high row, and dumbbell bent over row)

By following this recipe you will notice a significant improvement in posture when staying consistent for a minimum of 2x/week for 6-8 weeks. With that being said, don’t stop there! Continue building more endurance and resilience by increasing resistance and progressing your exercises as needed. This will create a more bulletproof posture that continues to be supportive as mileage increases.

Thank you for checking out this article today regarding posture for runners. Please comment below or contact me directly if I can answer any specific questions for you. If you need help creating a specific strength training routine that supplements your running, I’d love to help!