Surprising ways runners can boost form and breathing

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, and hip function can be surprisingly vital for staying tall and stable, and being able to breathe deeply as you move.

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.

Back extension

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.

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.

Rows or reverse flys

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.

Seated row (on a rowing machine): press chest into the pad, drive elbows back and lift chest throughout the movement.

Single-arm dumbbell row: 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.

Seated reverse fly (fly machine): 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).

Dumbbell reverse fly: Hinge 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.

Diaphragmatic breathing

Practice engaging your diaphragm (the large muscle in your chest that helps with breathing). Lie on your back with your knees bent, and put your hand or a light object on your belly. Keeping your mouth closed, breathe in slowly through your nose and feel your belly rise as your diaphragm contracts. Exhale through your mouth and feel your diaphragm relax.

Hip extension

Since the shape and position of the rib cage is directly influenced by the spine and pelvis, issues with the pelvis or spine, such as weak, tight or inactive hip flexors or extensors, can affect your breathing. Luckily, there are countless ways to work on your hip extension (glutes and hamstrings). These moves include hip thrusts, Romanian deadlifts, glute bridges and squats, all of which can be done with either free weights or machines. Throughout these movements, push through your feet down into the floor, instead of just lifting your hips.

Alternatively, you can return to your hyperextension bench to isolate your glutes and hamstrings, placing the pad in a lower position than during back extension so you can hinge at your pelvis. Slowly lower your upper body toward the ground, drive your calves backward into the pad and push your hips forward to pull yourself back up. Hold a plate against your chest to increase the difficulty.

Hip flexion

You can also target your hip flexors via various exercises, depending on what equipment is available to you.

Iliopsoas marches: target the iliopsoas (pronounced ilio-so-az), your strongest hip flexor. Secure a light resistance band around the balls of both feet and lie on your back with your legs extended. Keep one foot on the ground and draw your other leg toward your chest, bending your knee. When you reach maximum hip flexion, pause for one second before extending your leg slowly, resisting the band.

Captain’s chair leg lifts: If you have access to a captain’s chair machine at your gym, use it! Place your arms on the forearm rest, and, keeping your legs as straight as possible, lift both feet up as high as you can. Do not tilt at your pelvis. Hold for one second and lower your feet very slowly.