Running is a sport that many of us enjoy, but perfecting the art of running involves more than just putting one foot in front of the other. One aspect that has captured the attention of both runners and coaches alike is the concept of forward postural lean. Should you lean forward while running? Let's explore the latest research to find out.
The Forward Lean Debate
It's a common belief that leaning forward, either from the waist or the ankles, can enhance running performance by improving running economy — the energy demand at a given speed. However, recent research challenges this notion, suggesting that too much lean may actually do more harm than good.
What the Research Says
A study involving 16 healthy young runners examined how different postural lean angles affected their running economy, kinematics, and muscle activation. Participants ran at a speed of 3.58 m/s using three different postural angles: upright, moderate lean, and maximal lean. They also employed two lean strategies: leaning from the ankle and leaning from the waist.
The findings were intriguing. Regardless of the lean strategy, runners with a forward lean of up to 8±2 degrees experienced an 8% increase in metabolic cost, meaning their running economy worsened. This increased lean also led to greater hip flexion and higher activation of the gluteus maximus and biceps femoris muscles.
The Sweet Spot for Lean
The study concluded that an excessive forward postural lean reduces running economy by putting extra demand on less efficient leg muscles. Instead, a moderate forward lean or maintaining a more upright posture might be more beneficial for optimal running performance.
Finding Your Best Form
So, what's the takeaway for runners aiming to refine their form? While a slight forward lean can be effective, it's crucial to avoid overdoing it. Each runner may have a different "sweet spot" that allows for efficient energy use and improved performance.
If you're looking to refine your running form, consider seeking advice from a running coach or a Chi Running instructor, who can offer personalized guidance based on your unique running style.
Running is as much about technique as it is about endurance and speed. Understanding and adjusting your postural lean could be the key to unlocking a better running experience. Happy running!Â
Nina M. Carson, Daniel H. Aslan, Justus D. Ortega
Published: May 29, 2024
https://doi.org/10.1371/journal.pone.0302249
This study tests the effect of altering forward postural lean and lean strategy on running economy, kinematics, and muscle activity.
