Why ”Shoulders back for good posture” is a terrible running instruction
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- Опубликовано: 17 окт 2024
- There are many popular instructions that are supposed to give runners a better and more efficient running technique but are almost always terrible. Pulling your shoulders back for good posture is one of them. In this video, you will learn why this is such a bad instruction, how the best in the world do and what is really important when it comes to the movement of the shoulders while running.
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Fredrik Zillén is an running technique specialist that has over the years helped thousands of runners to a more efficient running technique - from the slowest beginners to members of the Swedish national team in running and triathlon who have participated in the World Championships and the Olympics. Fredrik also writes articles on effective running technique for Runner's World magazine.
Following the success of Fredrik Zilléns online course in Swedish, he has also produced an updated and improved version in English. You can find it here: www.fredrikzil...
You find the Swedish version at: www.fredrikzil...
"Fantastic running course. Fredrik is an excellent teacher with a unique approach. I highly recommend this course to runners of all levels."
Kevin, UK
"The best money I have ever spent. Great mix of humour, practical technique and theory. It’s brilliant and I have been telling all my friends about it. I’ve knocked 30 secs off my average pace to 4:30 and at 53 I’m absolutely astonished how relaxed I feel running. It’s also really helped my cycling my adapting similar techniques and visualisation. Thanks so much."
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"Just wanted to say Im 2/3 through your running program and WOW what an insane difference".
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”I have done the first two audio lessons now. It's amazing what a difference you made for me. I ran 90 minutes yesterday and have never felt so refreshed both during and after the workout, and then I have never run so fast with the same low heart rate. Thanks for that!!”
Update from a runner after two of the six audio lessons
I can honestly say it is some of the clearest and best instruction I have ever recieved in any topic. After a year of shin splints I went for a run yesterday and was almost in (joyful) tears because I had zero pain, so thank you!!
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”I got your online course and it almost instantly fixed my running form. I can prove that by having half an hour faster marathon finishing time.”
Runner, Indonesia
"I knew nothing about running other than put one foot forward in front of the other...and fast. Then I signed up for his course. Mind blowing!... and too cheap if you ask me. Totally recommend it."
Runner
Read more testimonials here: fredrikzilleno...
The course in English: fredrikzilleno...
The course in Swedish: www.fredrikzil...
This is GOLD! I have been working on this since I saw the video, and it really has helped me to become a more fluid runner. Appreciate you, Fredrik.
Can you do an efficient uphill running video? Not sure what the bad advice would be. Maybe lean into the hill?
Yes. Efficient posture for uphill vs. hownhill running would be great.
You are genius,👍👍👍 You are totally right, but the power comes from the Abs, abs is the middle part between upper body( shoulder, arms) and the lower part( hip and legs), it initiate and synchronize the upper and lower movements! It is like folding a spring and letting go!!!! The soccer player on Video, most of power initiate from Core, the abs, he is folding from middle.
Another example, kick boxing, the knee kick , to make the knee kick more power full, they engage the abs !!!!!
We always talk about abs strengthening in running but never talk about how to engage it .
The upper and lower movement initiate by abs, when engaged, both movement become one big move, just like the spring rod when fold and unfold.
Poor running is when each part is working on its own, arms and legs with little abs engagement( relax), their movement should be synchronized and initiated by abs, abs gives it more power when fully engaged, just like knee kick in kick boxing, boxers use the abs for powerful punches.
Before, I was concentrating on each induvial movement, my arms, shoulder, hip and legs, Not any more, I just concentrate on my Abs engagement to synchronize and initiate the moves, then the others( arms, shoulder, hip and Legs) they follow and I don't have to think about them. More time to think about other things!😂😂😂👍👍👍
A video I needed to watch.
Thanks for this video! I watched it, and your octopus and cadence videos recently, and tried to have more mobility and elasticity in my shoulders on my last run, and was more than 20 seconds faster than my best this season! And it felt just as relaxed as before (or even more). I love the way you explain why certain running myths are not valid, and the tips you give for better efficiency.
Love this. Those lines of fascia vital for the stretch and elastic body.
I think the advice is just mistaken. The correct statement should be to extend your ziphoid out and maintain a long tailbone, right? Extending the xiphoid feels like the shoulders are sliding back, but that's not really what is happening.
Fredrik! Hero!
Another excellent bit of advice and video, thank you :)
Hela mitt liv har jag hört just de där, men nu vet jag varför de känts skumt..stort tack!
The shoulders should rotate backwards (counter clockwise) whilst running. **not** back and forth. Try it, it’s the best use of the spinal engine, as counter intuitive as it sounds. The shoulders then counter balance the pelvic motion on an horizontal plane. Too many people focus on the vertical plane part of shoulder to pelvis counter rotation and miss out. Back and forth uses only part of that efficiency but it’s not complete.
Dibaba has flawless running tehnique
Does stretching work?
I've always run with my shoulders pulled back, back ramrod straight, & my best mile time is 4:05😁
🙏🏽
谢谢
I’m sorry but whoever says this? I have only heard commentators talk about “running tall”?
I’ve heard a popular running shoe reviewer and athletics coach saying ”shoulders back, hips forward” a couple of times in relation to a proper running form on his channel. So there seems to be something about it.
👍
Who ever gave that instruction that pulling your shoulders back was a good running posture. Ive seen elite runners with a somewhat upright posture but no one has ever suggested that anyone do that deliberately. So does that mean this is a *strawman argument*???
A Google search of "running form shoulders back" will give you dozens of running and health-oriented sites (some quite popular) which say something of the sort. I've seen lots of people run like that, and it's unnatural enough that they wouldn't all independently do it... so it seems reasonable that this is popular advice in some circles.
Perhaps it's a straw man but the actual instruction he gives seems valuable. I haven't been keeping my shoulders back intentionally but I discovered they were rather static and his instruction/demonstration helped me be more relaxed/dynamic in that regard. I found it to be a rather significant improvement to my form.
I’ve heard a popular running shoe reviewer and athletics coach saying ”shoulders back, hips forward” a couple of times in relation to a proper running form on his channel. So there seems to be something about it.
It's a misconception about how to produce the upright running posture by keeping shoulders stiff instead of aligning the body understanding it's dynamic.
Rounded shoulders, hunched over, head down, bending from the waist is proper form😁
watch the video clown.