How to Improve Your Upper Body Running Form – Exercises and Posture to Make You More Efficient

Keep your head up, and look forward. Do not watch your feet or let your chin drop.

Relax your shoulders. Tense shoulders are a waste of energy. Some runners find it helpful to occasionally tense their shoulders for a second, then relax them back again to ensure they are not unconsciously carrying tension.

Your upper body should be straight, upright if not a little leaned forward. Do not hunch your back or shoulders.

Your arms are crucial in balancing your body and allowing your legs to propel you forward. Bend your elbows to 90 degrees, and hang your upper arm down by your side.

Do not swing too much or too little.

If you are twisting your torso, that is energy wasted in the rotation that should be used to push you forward.

• Upper body exercises

Strength exercises are crucial to improving your posture and use of arms, and overall efficiency, when running.

• Core exercises

Core is crucial. Strong and enduring core muscles will help keep you stay upright, avoiding slumping over, and help prevent your body rotating.

You can do the plank or side plank, rigidly holding your body in a straight line.

Try the dead bug, lying on your back, lowering your arms and legs gently towards the ground.

Do body rotations (ironically to prevent rotation) by standing 90 degrees to a pulley/cable weight machine, holding your arms out straight to the side of you and slowly rotating until your arms are in front of your chest.

There are countless core exercises, so keep mixing it up.

A strong back will help with your posture. Work on your back and your traps.

For example, do lawnmowers, when you lean forward and lift a weight up like you are revving a lawnmower.

Shoulder raises will strengthen your traps. With a straight arm hanging down your side while holding a weight, lift your arm out to the side and lower it again.

Press-ups are great for core and upper body strength. Make them even more effective by holding a weight in each hand. Between each press-up, lift one of the weights to touch your shoulder. This will work your back and your core.

A flexible and mobile upper body will also help, so your body can move unrestricted, and you do not hunch as you get tired.

Try rotating your shoulders, or lifting a broom over your head with straight arms. Do yoga or Pilates to strength and loosen your muscles.