70% of people run with the wrong posture

Practical tips to correct your running posture, break down your movements, and run with the editor!

Keep your body straight

From the neck to the abdomen, the torso should remain naturally upright. Avoid slouching or overly straightening, and the side-to-side sway should not be too large. This posture helps maintain smooth breathing, body balance, and stride coordination.

Stabilize your head and shoulders

During running, the head and shoulders should remain stable, avoiding excessive head movement. Keep your eyes looking forward and your shoulders relaxed.

Swing your arms back and forth

When running, natural arm swinging is very important. The side-to-side swing of the hands should not exceed the body's midline, and the up-and-down swing should not go higher than the chest. During arm swinging, keep the fingers, wrists, and arms relaxed, with the elbows bent at about 90 degrees, close to the sides of the body.

Lightly clench your fists

While running, your hands should be naturally and lightly clenched. Clenching too tightly can cause forearm muscle tension, hindering normal shoulder movement. Do not hold a phone, MP3 player, or drink bottle while running, as this can cause body sway and prevent maintaining the correct upright posture, increasing the risk of injury.

Take short steps

If your steps are too large, you will feel like you are reaching forward with your feet, creating destructive pressure and easily causing injuries. In daily running, steps do not need to be too large; each landing point should be about 33 centimeters in front of the body. Suddenly increasing the step size can easily lead to Achilles tendon injuries. After landing, the toes should have a 'gripping the ground' sensation, and the body should lean forward to reduce the impact force between the feet and the ground. The smaller the impact force, the lower the risk of ankle and joint injuries.

Step straight ahead

When running, it is best to avoid lateral leg movements. Sideways leg swings are not only unnecessary but also easily cause knee injuries. The correct posture is to step straight ahead with the thighs.

Slightly twist your hips

During running, the hip twist range should be about 5 to 7 degrees. Exceeding a 10-degree twist can easily lead to iliotibial band syndrome (lateral knee pain) or hamstring injuries.

180 steps per minute

Multiple studies have confirmed that a speed of about 180 steps per minute is ideal for daily running exercises. Otherwise, the impact force between the body and the ground will increase, leading to knee pain.

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