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In a bid to have and maintain a good body posture, a lot of people engage in several physical activities like running, squatting, push-ups, and other exercises. But the question is does running improve posture?
A lot of people develop neck and back pain that is directly related to poor posture. Since most of these people sit in front of computers all day, send text messages with their phones and travel long distances, it is not surprising that they are in an almost permanent hunched position.
After trying to “fix” their bad posture by buying pillows, braces, and supports, they finally conclude that they need to exercise to make a change. However, not all exercises will help you change your posture. Some may even make it worse. Many people have not thought of specific exercises to help their posture.
How does running improve posture? Read on to find out
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How to Keep a Straight Posture
It is important to find an exercise that you like to do. This will help you to be consistent in it. This is because consistency with the chosen program will make the biggest difference by affecting a lasting change. However, cycling could be one of the most damaging exercises to do. This is especially if you already have a bad posture. If you worry about your posture, you will have to look for a different exercise like back exercises. This is to compensate for the times you spend hunching over.
Cycling (including participation in a spin class) puts you in a stooped position. In itself, this is not a problem. Combine that with the “forty hours” a week you are sitting in front of a computer and any other activity you do in the same position, and it will only make things worse.
Running could be considered neutral because in itself it does not improve or damage your posture. However, in many cases, the non-competitive runner doesn’t care much about the style or technique of running. Some runners will hold their arms near their chest, running primarily in a hunched-over posture.
For some people, this position is about modesty, while others simply do not know what to do with their arms. Running with your arms folded can make your bad posture worse while reducing your lung capacity and making it harder to run.
How does running improve posture? Read on to find out
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So does running improve posture? Running will not correct or improve your bad posture and could make matters worse if you do not consciously try to remain upright while running. There are some simple tips to engage in to improve your posture while running.
Ways to Improve Your Running Posture
To engage in running exercises, your legs are essential. A correct landing of the foot, an optimal cadence, and a powerful thrust are part of a good way of running.
However, the upper body being in a good shape also plays an important role when it comes to moving efficiently while running. If the upper part of your body is rigid, tense and hunched over, it can affect your performance.
Practicing these simple techniques can help you to improve your running posture.
1. Relax your Shoulders
Do not bend them or bring them close to your ears. Instead, focus on the standing position and pull the shoulder blades back and down. This will help keep the torso straight and allow a better commitment of the central muscles, which helps to protect the lower back and maintain balance.
How does running improve posture? Read on to find out
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2. Do not Overstride
Your feet should land under your body (center of gravity) and not in front of it. This is overstriding.
How does running improve posture? Read on to find out
You can also check out other articles on our website for rich information as regards your posture.
3. Don’t Clench Hands
Increasing tension in any part of the body including your hands while running will probably hinder your speed and efficiency. If you carry accessories, such as your iPod or a bottle of water, be conscious of your grip and focus on holding them lightly. If your hands are free, simply let your fingers rest lightly on your palms and open your fists occasionally to stretch your fingers. Get rid of any tension you have maintained and focus on your breathing and maintain a stress-free pace.
4. You Must Land Lightly on your Feet
The most effective way is to land on the soles of the feet. If you are a heel-to-toe runner, train to land lighter and minimize the time you are on the ground. To start running on the soles of your feet (without first touching your heel), practice for ten minutes at a time to gradually get used to it.
How does running improve posture? Read on to find out
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5. Pay Attention to your Elbows
Make sure your elbows are open at an angle of approximately 90 degrees so that your forearms are parallel to the floor. This will help keep the shoulder blades relaxed (see tip number one) and also prevent tension from rising in the neck and shoulders. Also, focus on moving your arms slightly forward and backward and avoid balancing them on your body and twisting your torso, a common mistake many runners make. Focus on pushing your whole being forward in a straight line; The rotating movement of your torso from side to side frustrates and inhibits your forward movement.
6. Cycling of the Lower Leg
When your foot leaves the floor, bring your heel back to contract the hamstrings (the back of the leg) and the gluteus maximus (the buttock muscles). This creates a cycling movement and will shorten the length of your stride (see tip number 2).
How does running improve posture? Read on to find out
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7. Keep your Neck Relaxed
Like the rest of the upper part of your body, you want your neck to be loose and relaxed. Relaxing your shoulders and arms will help prevent tension from rising in your neck. But remember to focus on keeping your head up so your eyes fall forward.
Summary and Recommendation
For those of you asking the question does running improve your posture? You have read it, running is neutral. Running in itself does improve posture neither does it cause any harm. For running to be a tool to improve posture, then the proper running posture must be maintained.
If you are always sitting in an office, hunched over a computer, it is advisable to carry out physical exercises to counter the effects of the long hours spent hunching over. Running can be adopted to improve posture, bearing in mind that it must be done in the right way in order to obtain a good posture.
