{"id":151609,"date":"2025-11-27T13:33:48","date_gmt":"2025-11-27T18:33:48","guid":{"rendered":"https:\/\/runningmagazine.ca\/?p=151609"},"modified":"2025-11-27T14:02:26","modified_gmt":"2025-11-27T19:02:26","slug":"surprising-ways-runners-can-boost-form-and-breathing","status":"publish","type":"post","link":"https:\/\/runningmagazine.ca\/sections\/training\/surprising-ways-runners-can-boost-form-and-breathing\/","title":{"rendered":"Surprising ways runners can boost form and breathing"},"content":{"rendered":"

Running isn’t powered by legs alone. Posture, breathing and upper-body control all play a bigger role in efficiency than most runners realize, and small adjustments can translate to stronger and smoother running performance. Don’t overlook upper-body strength<\/a>, and hip function can be surprisingly vital for staying tall and stable, and being able to breathe deeply as you move.<\/p>\n

There are four key areas worth targeting to improve overall running economy: spinal extension, scapular retraction, diaphragmatic breathing and hip flexion and extension. Training these systems can help reinforce posture, keep the chest open and make each stride feel more efficient.<\/p>\n

\"superman<\/p>\n

Back extension<\/h2>\n

A basic move for back extension is the superman, which can be done anywhere with no equipment, other than a yoga mat, if desired. Lie on your stomach with your arms resting on the floor above your head and thumbs pointing toward the ceiling. Press your pelvis and legs into the floor and lift your upper body toward the ceiling, as high as you can. Pause for one second and slowly lower.<\/p>\n

If you have access to a gym, use a hyperextension bench with the pad high enough to block off the pelvis. This keeps the focus on the back, preventing you from going into hip flexion, and allows you to work a much greater range of motion.<\/p>\n

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\"rows\"<\/p>\n

Rows or reverse flys<\/h2>\n

Rows and reverse flys both target your back (lats, rhomboids and traps) and rear deltoids, and they work scapular retraction (pulling your shoulder blades together toward your spine). This is important for keeping your chest from collapsing while you run.<\/p>\n

Seated row (on a rowing machine):<\/strong> press chest into the pad, drive elbows back and lift chest throughout the movement.<\/p>\n

Single-arm dumbbell row: <\/strong>Hold a dumbbell in one hand, with your opposite hand and knee on a bench. Drive your elbow back toward the ceiling, pressing your chest forward toward the end of the movement, and slowly lower.<\/p>\n

Seated reverse fly (fly machine):<\/strong> extend your arms in front of you at shoulder level, press your chest into the pad, and draw your arms outward and back. Lift chest toward the end of the movement (i.e. do not round your chest as your arms come backward).<\/p>\n

Dumbbell reverse fly:<\/strong>\u00a0Hinge at your hips, holding your dumbbells in front of your chest with your arms slightly bent at the elbows; draw the weights outward and back, aiming slightly behind you instead of toward the ceiling. Pause and lower slowly.<\/p>\n

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