Ever since I started running, one of the most basic techniques points I followed for running was the "Forward Lean". Many instructional videos and blogs, emphasize leaning forward slightly as you run as a key technique. The logic they apply is that it uses gravity to help you run faster, thinking carefully, on flat surface gravity can apply no horizontal force.
An article on Runners World (Link) , highlights that overlean can promote stitches, back ache and neck and shoulder pain.
SO why the lean? Well leaning forward helps enhance the use of your gluteal muscles (your bum), it fires a reflex in which throws your leg forward (as if you were falling forward, you put your leg forward to prevent face planting), some people say it helps reduce air resistance.
On a downhill it certainly would confer an advantage.
I tried fixing my lean using the advice below and noticed that running became far more comfortable, my shoulders and back less tight, I had indeed been over leaning.
So Lean or No Lean:
- If any lean at all it should come from the ankle joint, allowing the pelvis to be neutral.
- The back should always be kept straight, never arched.
- The best advice I can give is to stand tall and imagine a string is pulling you from the top of the head upwards like a puppet.
- Take a deep breathe and stay relaxed, this promotes the correct upright posture you should be using. use this a reference
- Keep head in line with shoulders and hips
- Look forward and straight ahead, relaxed shoulders and neck
In Summary: No Lean, run tall proud and relaxed. Emphasize a slight forward lean when faced with incline and declines that aren't too shallow.
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