Managing Lower Back Pain for Runners

Running form is a topic that has gained significant attention lately, and for good reason—it plays a crucial role in performance and injury prevention. Whether you’re a seasoned runner or just starting out, adjusting your form can lead to fewer injuries and more efficient running.

There are various schools of thought when it comes to the “perfect” running form. Methods like Pose, Chi running, barefoot running, and others have their followers, but no single style fits every runner. The reality is that running form should be individualized, and the right adjustments depend on your body and needs. Below are some key principles of running form that are well-supported by research and can help improve your running.

1. Posture and Breathing

Your posture is the foundation of your running mechanics. Imagine it like the structure of a house; if the foundation isn’t solid, everything else will suffer. Poor posture during running leads to overuse of certain muscles and can eventually result in injury. Ideally, you should aim for a posture where your rib cage is stacked over your pelvis, shoulders relaxed, and your glutes not overly engaged. Tensing your core and buttocks with each stride may sound productive, but it actually hinders deep core stability and forces shallow breathing, which can lead to neck and shoulder pain.

Instead, focus on breathing deeply into your diaphragm rather than your upper chest, which will allow you to run more efficiently and with less strain on your upper body.

2. Forward Lean

Many runners are told they should “lean forward,” but there’s a common misconception about what that means. The forward lean should come from the ankles, not the hips. To check if you’re doing this correctly, stand with your back, head, hips, and heels against a wall, then lean forward. If your hips hit the wall before your shoulders, you’re leaning from the hips. Ideally, both your shoulders and hips should move away from the wall simultaneously if you’re leaning from the ankles.

Leaning forward from the ankles aligns your foot with your center of mass, reduces lower back strain, and helps activate your deep core muscles. Avoid leaning from the hips, as this can cause back and hip pain and may even inhibit glute activation, which negates the benefits of your strength training.

3. Arm Swing

Your arm swing plays a crucial role in maintaining balance and reducing strain on your body while running. Some runners have the habit of raising their elbows too high or crossing their arms across their body. This improper arm movement can stress the upper body and lead to knee misalignment, causing pain in the legs and hips.

To correct this, your arms should move in a relaxed motion, swinging forward to chest height and backward to the level of your pockets. Think of the mantra “heart to pocket” to remind yourself of the proper range of motion. Keep your hands loose, like you’re holding a delicate object, and avoid letting your arms cross over your body. A relaxed, coordinated arm swing helps with the leg movement on the opposite side, promoting overall body alignment.

4. Foot Strike and Landing

The debate over heel striking vs. midfoot vs. forefoot striking is common, but the truth is, your foot strike isn’t as important as where your foot lands in relation to your body’s center of mass. Ideally, you want your foot to land directly beneath your body, not far in front. When your foot lands too far ahead, you increase the shock your body must absorb, which can lead to injuries in the legs, hips, and lower back.

While it’s important to focus on improving your posture and lean, this will often correct your foot strike naturally. If you’re concerned about your foot landing position, simple adjustments to your posture and leaning technique can help.

How to Improve Your Running Form

Improving your running form takes time, so it’s important to make gradual changes. Trying to overhaul everything at once can overwhelm your body and even lead to injury. I recommend focusing on one aspect of your form at a time. A great way to track your progress is to record yourself running and focus on one key adjustment per session. Remember, any change you make to one part of your form will likely affect the other areas as well.

Research shows that runners, especially those who log many miles, are repeating millions of foot strikes each year. To change such deeply ingrained patterns, you need time and patience. Using both external feedback (like a metronome or mirror) and internal cues (like what you feel) can help reinforce new movement patterns.

For example, if you’re trying to shorten your stride, use a metronome to keep a consistent rhythm. Alternatively, check your form using mirrors on a treadmill or have a friend record you while you run outside to monitor your progress.

If you’re unsure where to start, seeking professional guidance from a physical therapist or attending a running clinic can provide the personalized advice you need.

Happy running!

In the modern world of running, GPS watches and smartphones have become essential tools for tracking pace, distance, and performance. According to Running USA, over half of runners rely on GPS devices during their runs. However, while these devices offer valuable data, there’s a downside: they can lead to a shift away from training and racing based on feel, and instead, you may find yourself overly dependent on numbers. But what if you were to race without any tech and simply listen to your body? Here’s why running “naked,” or without data, might be the key to better performance.

The Pitfalls of Relying on Technology

While technology has transformed the way we track our runs, it can also cause us to overthink our pace. When you rely on your watch to dictate your race, you risk either going out too fast or holding back when you’re feeling great. Over-checking your pace or constantly worrying about your stats can lead to unnecessary stress, which ultimately impacts your performance. According to running coach Jenny Hadfield, the solution is simple: trust your “inner GPS.” By tuning into your body and racing by feel, you run at your optimal speed for that particular day, avoiding the pitfalls of technology-driven anxiety.

How to Tune Into Your Inner Pace

One of the best ways to gauge your effort is by listening to your breath. Coach Budd Coates, author of Running on Air, recommends paying attention to your inhale-exhale patterns. For a slow to moderate run, aim for a five-step count: inhale for three steps, exhale for two. During more intense runs, try a three-step count: inhale for two steps, exhale for one. Hadfield also uses a color-coded intensity scale to assess effort: yellow (comfortable pace), orange (manageable for short bursts), and red (too intense to talk). This simple method can help you stay in tune with your body’s signals, allowing you to adjust your pace based on how you feel, not on your watch.

For short races like 5Ks, you may maintain a hard effort throughout, but for longer distances like marathons, it’s crucial to pace yourself, especially in the early stages. Aim to run the first portion of the race comfortably, conserving energy for the later miles.

Practicing the Art of Running by Feel

To get started with running without a GPS watch, try at least one run per week where you leave the tech behind. A recovery or long run is ideal, as it encourages you to run at an easy, natural pace. Every few weeks, incorporate a workout where you practice adjusting your effort levels: warm up for 10 minutes, then alternate between three minutes of moderate running, one minute of hard running, and two minutes of easy running, repeated five times. Finish with a 10-minute cool down. This practice will help you refine your sense of pacing and effort.

If you’re preparing for race day, consider running a 5K or 10K without your GPS watch before your goal race. This will give you a chance to practice tuning into your effort level, even in the midst of race-day adrenaline.

Using Technology Without Overdoing It

If the idea of running completely without pacing data feels too unsettling, there’s a compromise. Wear a regular watch and check it occasionally—perhaps halfway through a 5K or every 8 kilometers in a marathon—so you can gauge how your effort matches your pace. Alternatively, you could rely on the race clock or follow a pace group if it feels comfortable. These methods allow you to keep track of your speed without stressing over every detail. If you prefer to wear a GPS watch, consider ignoring the data during the race and focusing on how you feel until you cross the finish line.

As Hadfield points out, the key is not to ditch the technology entirely but to use it as a tool for measurement, not as a coach dictating every step you take.

Conclusion

Running without a GPS watch can be a liberating experience, allowing you to race based on how you feel rather than relying on numbers. While technology can be a helpful tool, learning to trust your body’s cues can improve your performance and help reduce the stress of over-analyzing every detail. By focusing on breathing, effort levels, and how your body feels, you can enjoy a more intuitive and less stressful running experience.