Picture: my friend Jeff Muñoz, an excellent runner with perfect posture and running economy
Have you ever wondered why some runners look like they are floating while going really fast? They don’t look like they are struggling. They seem to be having fun, stepping lightly and barely sweating while others look like they are putting in a lot of effort and pushing hard. They are usually sweat drenched like someone just dumped a bucket of water on them.
A few things come to mind when comparing the two aforementioned examples. One, of course, is lack of running experience. If you are new to running, it will not be fun or easy. You will struggle at first. You will look hot and sweaty but don’t fret, it gets easier with time and consistency. Basically, the more you run, the easier it will be. Running is a very specific adaptation that cannot be achieved through any other means. You just have to run. A LOT.
But the second, and very important factor in making the run feel easier is your posture and running economy, which is what I want to focus on in this post. Poor posture will put pressure on the wrong muscles, in all the wrong spots, will create pain and discomfort and you will look it. So, watch that pelvic tilt, hold your back straight, don’t slouch, keep your chin down but look up ahead where you are going. Lean in with the curve of the road and bend at the ankles. Don’t turn your head to one side or another and definitely don’t look back. All that will throw your posture off and will slow you down.
Now, in terms of economy. The idea is to move your limbs just enough for what you need and nothing extra. That means, use your big muscles like glutes by picking up those knees (look at Jeff’s posture above) instead of shuffling along and putting way too much pressure on the calves. It also means you need to keep your arms to your sides, don’t flare them out too much and don’t cross them over your body. Move them just enough and not a hair more. Your torso should be straight and not twisting from side to side. This is where your core work will come in handy. Strong core will help you run straight as a bullet. Your whole body moving as one in a straight line with as little peripheral movement as possible. Every tiny side movement is an unnecessary energy spent that could have been used to move you forward.
Now, why is all that important? Extra movements are wasted energy. By moving only the muscles you need and putting out only the effort you need to accomplish the goal, you are preserving your energy, making your run look and feel easier. And that’s why it’s called running economy. Learn it, live it, practice it and become a more efficient runner. Way to go Jeff, who totally crushed his Queens 10k with a blazing sub 7 min/mile pace!