Good running form helps prevent injuries from occurring. The body is made a certain way. Good posture often refers to the sitting or standing form where the muscles, tendons, and ligaments are under the least amount of strain. The same thing goes for running form. Improper technique can stress the joints and muscles, eventually causing pain and injury. Thus, it is of utmost importance to maintain good form, especially on those long runs!

There are exercises that can be done off the track that can strengthen and prepare your body to maintain good form when running. They can make you more aware of your body. They can further make your running form more efficient. Why strain muscles or overwork muscles that you don’t have to? Completing the following 3 exercises, 3 times a week may help you achieve near perfect running form.

The Seated Row

Why include an exercise for the upper body? Often runners neglect upper body exercises and opt for leg strengthening workouts. It, of course, makes sense. Strengthening and stretching of the hips and legs are important to creating a more efficient stride. However, many runners forget that good posture throughout a run is just as important. The seated row works the middle and lower trapezius muscles strengthening, often neglected, postural muscles. It keeps your spine aligned properly and prevents that improper forward hunch and forward head posture.

How To:

1. Sit on the mat, with your legs straight in front.
2. Wrap a resistance band around the bottoms of your feet. Hold the ends of the band in each hand with your arms straight to start.
3. Slowly bend the elbows back along the sides of your body.
4. At the same time, gently pinch the shoulder blades down and in.
5. Slowly return to start and repeat 10 times for 2-3 sets.

Tips & Tricks:

• Do not shrug the shoulders.
• Gently contract the core to protect the low back and prevent arching of the back.
• If sitting on the floor is difficult, sitting in a chair with the band wrapped around a post is also an option.

High Knees

The high knees drill targets the hips, glutes, and thighs, which are all major muscles used in running. Strengthening these muscles can add power and efficiency to your running form.

How To:

1. Stand with your feet approximately hip-width apart.
2. Bend one knee and lift it up in front of you. Your thigh should create a 90-degree angle with the trunk of your body.
3. Lower the leg forward and alternate sides.
4. Repeat 10 times for 2-3 sets.

Tips & Tricks:

• Maintain a straight posture by gently contracting the core.
• The high knee exercise can be done as a separate exercise or as a warm up prior to other exercises.

Chin Tucks

This exercise goes hand in hand with the seated row in preventing incorrect forward hunch or forward head posture. Chin tucks target the deep neck flexor muscles in the front of the neck. They help keep the head in line with the rest of the spine.

How To:

1. Lie face up on a bed or mat.
2. Without lifting the head off the mat or bed, gently nod your head.
3. Hold for 5 seconds.
4. Repeat 10 times for 2-3 sets.

Tips & Tricks

• A rolled towel can be placed behind the neck for support.
• The muscles on the side of your neck, such as the sternocleidomastoid, should be relaxed throughout the exercise.

Exercises that support good running form may prevent future injuries from occurring. Injuries can disrupt training and put your running goals on the back burner. The 3 exercises described above may aid in improving your running form and even your posture in day-to-day activities. Remember, your work off the track is just as important as your work on the track!