Why ”Shoulders back for good posture” is a terrible running instruction

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.

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Runner

[stuartrobinson]

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.

[HS]

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!😂😂😂👍👍👍

[ekteTV]

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.

[CSRunner]

Love this. Those lines of fascia vital for the stretch and elastic body.

[jseales]

Can you do an efficient uphill running video? Not sure what the bad advice would be. Maybe lean into the hill?

[chrisar]

Another excellent bit of advice and video, thank you :)

[MA-wnci]

Thank you. I spent the entire summer and fall using the shoulders down and back tip. I got bicep tand shoulder tendon issues from the rigid form, even though I kept them as loose as possible. Going back to what was natural for me, with modifications from these tips.

[noosphericaltarzan]

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.

[Hobbyjoggarn]

Hela mitt liv har jag hört just de där, men nu vet jag varför de känts skumt..stort tack!

[Aliceonwheels]

Do you use your traps to move the shoulders back? Or is it just all about shoulder mobility. I feel get more return force forward in the hips if I use my traps when I push the soulders back, but it's also more taxing.

[mikevaldez]

I've always run with my shoulders pulled back, back ramrod straight, & my best mile time is 4:05😁

[TheCuratorIsHere]

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.

[chrislee]

I’m sorry but whoever says this? I have only heard commentators talk about “running tall”?

[hikerJohn]

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*???

[mikevaldez]

Rounded shoulders, hunched over, head down, bending from the waist is proper form😁