In its most basic form, running is fairly straightforward. All you need is a pair of trainers and some outside space or a treadmill, and there aren’t any rules or tricks you need to know to get started: you just put one foot in front of the other.

But once you start running more frequently, you’ll need to pay a bit more attention to your form. It’s one of those things that can make a big difference to how your runs feel and how fast you go, and it can play an important role in reducing your risk of injury further down the line.

As someone who is currently dealing with a few running-induced aches and pains, I know just how important form can be. It’s something I’ve been trying to pay attention to more recently – especially when it comes to my posture. 

I didn’t realise how bad my posture was until I recently tried a guided running workout from the WithU app. As part of the workout, the trainer prompted me to visualise a hot air balloon being attached to the top of my head, causing me to straighten up and reduce the impact on my joints. To my surprise, I felt the difference almost straight away. There was less pain in my lower legs, my abs felt more engaged and I felt more weightless.

It got me thinking about how big a difference posture can make while you’re running – so I asked the experts to tell me more about it, including some visualisations you can use to improve yours. Here’s what they had to say.  

Posture isn’t just important when you’re sitting at a desk – it can make a big difference to your running, too. Alongside reducing your risk of injury, it can also slow you down in the long run.

Ania Gabb, an ASICS FrontRunner, PT and running coach, says good running posture starts from the head and works down the body – and recommends checking in with each part of the body to ensure you’re getting it right.

Here’s what Gabb recommends looking out for:

Head

“Avoid looking at the ground – keep your head up and look where you’re going, keeping your chin parallel. This will help avoid any neck pain and also prevent you from tripping over.”

Shoulders

“Keep your shoulders away from your ears. Having relaxed shoulders will reduce tension and help you to avoid migraines and headaches.

“Keeping your shoulders and upper body relaxed will also allow your arms to move more freely to help you propel yourself forward and build speed.”

Chest

“Keep your chest up and stand tall. Lengthening your spine will help support your trunk and add power to your run.”

Core

“Engage your core while running. This will help support the trunk of the body, prevent back pain and will help fire up the glutes to add power into your run.”

Hips

“Avoid twisting your hips. Just as above, keeping your head facing forward, shoulders relaxed, chest up and core engaged will help you to avoid twisting the hips, which can cause tightness and other injuries.”

Keeping an eye on every area of your body isn’t always possible – and that’s where visualisations come in. By giving you a certain image to think about, visualisations are a great tool to help you create the ‘ideal’ posture you need without having to think about several things at once.

Lily Canter is an ultra-runner, UK athletics coach and founder of Great Bowden Runners. She recommends the following techniques for maintaining good posture throughout your run.

The helium balloon method

“Stand on the spot with your feet shoulder-width apart,” Canter says. “Imagine a helium balloon is tied to the top of your head. As you stand, feel the balloon pulling you upwards.

“Hold that stance and try walking for one minute. Then hold the position and try a light jog for two minutes before moving into a run for three minutes, all the while imagining a balloon is pulling you upwards.”

The landmark method

This method requires you to keep your shoulders back and your head up, all while focusing on a ‘landmark’ in front of you.

Canter explains: “Next time you go for a gentle run, try sticking your chest out while keeping your shoulders relaxed. Keep your eyes looking forward rather than at the ground and run towards a landmark, such as a lamp post, holding this posture and keeping the lamp post in your sight at all times.” 

Images: Getty