Head and Shoulders, Neck and Arms, Neck and Arms...

[Oldfloss]

Hi there everyone... well you got here, or at least I hope you did.

This is the last set of links to exercises for our running body. The title says it all !

The way we run is so, so important. We want to do our utmost, to run happily and hopefully, injury free.

So:

Posture and Running

Simplistically , posture is how you carry your body.

It is the position of your arms and legs in relation to your trunk.

Your running posture does have an impact on your running efficiency.

Many of us, particularly when beginning running, suffer aches and pains particularly in our neck , shoulders and back... even our arms may be affected

Here are some tips I found, that may be useful;

Properly align your neck and back by looking straight ahead and keeping your chin parallel to the ground.

Avoid looking down, hopefully preventing neck pain and unwanted tension in your shoulder area.

Keep your back straight and your shoulders relaxed. Try not to lean forward or backward.

Your arm position is important too and much has been written about this!

Different opinions on all levels.. but the consensus in some areas is the same;

Try not to clench your fists when running, and stay relaxed.

Try to land lightly... ( I call it, kissing the ground with your feet ).

Keep your whole body relaxed, most especially the muscles that are not directly involved in running. This could ensure that your energy is reserved for the use of your running muscles only.

Posture is important in many ways:

Running Efficiency.

Keeping your torso facing forward, holding your head erect, increases awareness of everything around you.

Running tall, helps to increase your lung capacity, thus enabling smooth breathing.

Prevention of Injury.

Great posture may reduce the likelihood of injury.

Feelings of well being.

Keeping your body relaxed A relaxed body... a comfortable running style all adding to a confident approach to your runs.

The photo is of me running...my husband took a series of images and videos last year and I realised how far forward I was leaning... I practised and built a series of exercises into my regime and have improved greatly. I do not claim that I am doing it all wonderfully...but I am getting there!

Floss xx

Here are some links to help with finding exercises to suit you and your running needs!

runnersblueprint.com/exerci...

Head....

runtastic.com/blog/en/pain-...

Shoulders

Neck

runtastic.com/blog/en/5-exe...

Arms

kinetic-revolution.com/runn...

Exercises

youtube.com/watch?v=IJKPh47...(Not working as expected?)

[linda9389]

Thanks again for the links OF. I hadn't realised there were so many 'follow along' videos on youtube. Your links have led to others and I've discovered lots of variety and options. These are definitely better motivation for me personally than a list of exercises and repeats. So now, on non running, non cycling days (of which there will be many as the weater deteriorates), I have choices I don't dread quite so much, I have the ability to mix it up - to say I look forward to them is going a bit far but it's a huge step forward 🤣🤣🤣

[Oldfloss Administrator in reply to linda9389]

Great stuff... I have found quite lot of helpful moves which I have popped into my routines...I like following someone and the motivational supportive chat! x

[Katnap]

Thanks Oldfloss 😃

I do get 'tingling' in my arms on longer runs so that could be letting my head drop when starting to get tired.

🐱 Katnap 🐱

[Oldfloss Administrator in reply to Katnap]

It is hard to stay focused though isn't it? I di not realise until I saw the video of me last year how much I was bent forward! It has made rel difference since I have been trying to rectify it and had some really good exercises from my physio too!

The beach is on the far side of the LLyn... below Tudweiliog

[Katnap in reply to Oldfloss]

I have finally had some gait analysis, though I'm not convinced the treadmill at one running speed tells the full story.

Supernating on footfall, landing mid foot, changing to neutral.

Looking forward to another Pwllhel parkrun!

[Jennypenny2]

Thanks for the video it's just what I need. Great post

[Oldfloss Administrator in reply to Jennypenny2]

Brilliant.. I am glad you are finding it helpful.

We just need to get a few more folks across here to see the benefits!!

[Getfitok]

Thanks, all good advice 👣👣👣

[Oldfloss Administrator in reply to Getfitok]

I follow my own advice where the exercise are concerned, they make such an impact on our running!

[Jen302]

Thank you very much, useful information I'm gonna save.

[Oldfloss Administrator in reply to Jen302]

Brilliant.. The posts I have done over the last few weeks I am going to put together in one post, so folk have the links in one place

[Annieapple]

🏃‍♀️love the photo...want to climb in & run right beside you!!!

Thanks for these informative links.. but best of all your personal advice. So much to learn... that’s why I love running.... the challenges never end.

[Oldfloss Administrator in reply to Annieapple]

I would love it if you could... a beautiful location and we could have a really great run

It is true, we are always learning... and sharing our own issues helps us to understand them and to hear from our fellow runners and learn from them too...!

I start my HM training for my next HM in March and I shall still be learning...from last March's HM... what I have discovered over this year...taking the advice, again, from the experienced folk on the Marathon forum, and using many of the exercises we have heard about here...

[ju-ju-]

I love that pic of you

[Oldfloss Administrator in reply to ju-ju-]

I do too! I had lost the round shoulders😉