Neutral, Locked In Running Form
How to find your neutral, locked in running form.
1/7/20251 min read
NEUTRAL LOCKED POSTURE
Achieving the perfect neutral posture is easier than you think! Follow these steps to stand strong, balanced, and ready for action:
STEP 1: SCREW YOUR FEET INTO THE GROUND
Start by positioning your feet directly under your hips, keeping them parallel. Now, imagine screwing your feet into the ground! Push outward from your hips, rotating your right hip outward and pressing your right foot into the ground in a clockwise motion. Do the same with your left hip, but rotate it counterclockwise. Feel that solid connection with the ground? Brilliant!
STEP 2: SQUEEZE YOUR GLUTES
Time to set your pelvis into a neutral position. Engage your glutes (yes, give them a good squeeze!), then ease off slightly to maintain that perfect balance. You’re now standing taller and more aligned.
STEP 3: INHALE AND LOCK IT IN
Your glutes have started the process, now let your core lock in, With your glutes engaged, take a deep breath through your diaphragm. Feel your rib cage and pelvis lock into place. That’s the foundation of a solid posture—locked and loaded!
STEP 4: EXHALE AND CENTRE YOUR RIB CAGE
As you exhale, balance your rib cage directly over your pelvis. Tighten your belly—not by sucking it in, but by stiffening it into position. This creates intra-abdominal pressure to protect your spine. Feel that core strength coming through? You’re doing great.
STEP 5: NEUTRALISE YOUR HEAD AND SHOULDERS
Now for the final steps Rotate your shoulders back, broaden your collarbones, and turn your palms to face the sky. Centre your head so it’s perfectly aligned over your shoulders, keeping your gaze straight ahead. Your goal? Align your ears with your shoulders, hips, and ankles.
STEP 6: FULLY BRACED AND READY
Let your arms relax by your sides, ensuring your thumbs point forward and your shoulders remain externally rotated. Check your alignment one last time—ears over shoulders, rib cage over pelvis, hips over knees and ankles. You’re now fully braced, balanced, and ready to take on the world!