The #1 Running Form Mistake - Arching Your Low Back

If you ask us - the number one running form mistake is arching your low back! Learn how to avoid this one HERE.
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[@ramprat9769]

Holy crap... I tried this today. (I have always struggled with being quad-dominant and glute-weak.) I instantly jumped 20 steps in cadence! Thinking I couldn't hold it for a full 10 miles, I experimented and found I could, thus reducing my avg pace over 10 miles from my expected 14 min/mi to about 12 min/mi. I'm blown away by the experiment and wanted to share. Granted not everybody has an anterior pelvic tilt/posterior chain weakness... but something to consider it you do! :) Specifically, I tried the 'leading with your hips' suggestion imagining the rubber band pulling my hips forward, seen during the drill at 8:35 in this video.

[@SlimShady-sn1lz]

I'm looking to try this as I cant run over 5 miles without hip n lower back pain. Nothing is sore but hips. Painfully

[@jackstovall1337]

Well done!

[@williamdowling7718]

Lmao the guy in the background realizing he's in the shot. But even worse, he took a vertical photo...

[@SmashBrosmike85]

Thumbs up for that doggo.

[@TheRunExperience]

Nora is pretty awesome!

[@ifonly2675]

Coach Nora if you please !

[@cicic5340]

Lol Nora was like oh crap human down human down!!

[@christopherwilson2112]

😂 my thoughts exactly!

[@guillermovargas8564]

Yeah. She got worried one of them was on the floor. Good girl!

[@sirgurt2483]

So simple and effective. I used this quick exercise before and after a 2 mile run and I can already feel a huge difference. I ran slightly quicker than normal but using the same amount of energy output. I’ve probably been working against myself by not utilizing my hips, can’t wait to keep practicing this and improving my form. Thanks coach!

[@amchappell]

"We are in the game of subtlety here." This is the perfect phrase for so many of the nuances of running form! Thank you for the great video.

[@blackbeanburger3357]

been running for a few years now---hoping to get into ultra distances. i'm really glad i stumbled upon this channel

[@TheCelestialhealer]

Thank you very much . I loved the example where she was running in place and showing the difference.

[@theacademicwritingchannel5596]

Very helpful - I practiced this on a long run last weekend, and noticed a huge improvement in both how I felt during the run and my recovery the following day..(not an aching lower back the next morning). Thanks!

[@TheRunExperience]

Love hearing that!

[@DartmoorPaul]

Really interesting as my wife said I usually run upright but at one aid station on an ultra i was hunched forward. Will use your video to improve 😎👍 Thank you

[@jubithanand6031]

That’s the best explanation on the hip position I have ever heard! I was always confused on this topic but your explanation is spot on. Great work!

[@looola191]

Very helpful! I realized recently that I had been running all along with my lower back arched. I just came back from a run using your tips and not only did it feel much better, I was also faster!

[@TheRunExperience]

Awesome! We love hearing feedback like this! It's pretty cool to feel the difference from just a couple small tweaks!

[@edwardwickham6833]

Great video! Deep belly breathing when I'm running is what I always use to reset my hips and re-engage my core. The visualization of running and pushing my hips forward is something I've also found really useful.

[@RickMartinYouTube]

tried it yesterday for a short 5k race and seemed to give me added power, had a much improved pace for me (7 min/mile) ----not sure if it was that or the cool FL weather

[@megangrant9496]

This is the first time I’m getting hip pain and my hips were SOOO tipped forward !! Thank you ☺️

[@walkneerone623]

best advice of the year yeah, will see if that can reduce the lower back soreness when running.

[@barbbroad7130]

Excellent video!! A real testament to the ‘mind-body’ connection -especially for runners when we get fatigued during a longer run or race. It becomes a quick mental-physical ‘re-set’ motion that makes a big difference in how you feel and how you move!

[@bekie004]

I’ve seen afew videos of posture and knew mine was off but wasn’t sure how to correct it till this video. Very handy going to go out today to try out these tips!

[@rivimont]

Started going longer distances and lower back was in pain. I found The lower back stretch and trying to keep the hips forward while running extremely useful. No more back pain. Thanks!

[@katchmeifyoucan1131]

Nora to the rescue!!! Good job Nora!

[@natet.5738]

Brilliant. All this time I’ve been running wrong. Back pain. I hope this helps because I can feel the difference practicing along with the video!

[@evolike7209]

Is it work?

[@MarijaCZadar]

I'm gonna try this first thing in the morning! I have problems with posture (double scoliosis and flobby feet), so that combined with my tight hips is affecting the efficiency of my jog A LOT. Thanks!

[@mattchoi8425]

Thank you so much for the tips and info. Your video helped me out a lot. I thought I would have to stop running. I had no idea why running was causing me such severe lower back pain. I'm using your tips now and I can already see a difference. Thanks again!

[@TheRunExperience]

That's wonderful! So glad our videos have been helpful :)

[@filmyduniya38]

Very nice advice

[@cheryl1934]

I noticed that my lower back just started hurting; I am in my third week of 5k to 10 k training. Does not feel good but I have noticed that 3/4 way to finishing, I start to get tired and sloppy in the way I carry myself, slouching over for example. This video has confirmed what i have been trying to do which is standing up straight. I will try the exercise of encouraging my core to be stronger with the breaths. Thanks!

[@kimwangler5478]

I have been working on this and my lower back pain (that I've gone to a chiropractor for 6 months to no avail) has magically disappeared. It works! (It has also made me run faster....guess that is important too, but the back pain relief is amazing)

[@TheRunExperience]

it's never a trade Kim! What is biomechanically "safer" is also more optimal for performance!

[@MrMLD677]

Thanks for sharing your experience. In the midst of a similar situation. Going to give this technique a whirl.

[@FLamar-ki3ik]

Thank you so much for this video. I've been experiencing lower back tightness and pain since I started running again. I had been trying to push through the pain. I was hurting so bad the last time I almost had to crawl home. I tried motion control shoes and a bunch of other tactics and nothing worked. I found this video on my off day and did two reps plus some more core exercises. Then I did the exercises again before my run. While on my run I visualized a fisherman at the finish line. The fisherman had his fishing line hooked into my bellybutton and was pulling me towards the finish. The visualization help me maintain a more neutral pelvic tilt the entire time. I finished the run entirely pain free. That was only after 3 sessions of the recommended experience! My mind is blown 🤯.

[@henryyu4694]

oh my God the satisfaction finding the trick to painless running 👌

[@antgarciam]

Very helpful!!! Thanks guys.

[@Kaunas-rx3qv]

Excellent vid. Thank you 😊

[@RussiasSufferingInUkraine]

Good tips. Thanks.

[@kyriadespoinaki5066]

Thanks! Great video

[@islatalviharju3709]

this and adding some strenght training I think will help solve my hip - IT band problem.

[@roustabout4fun]

I need this more than ever...

[@davidswiggett8389]

Couldn’t have come at a better time. Awesome video. Keep up the great content.

[@TheRunExperience]

thanks David!

[@leandroneconoelgara8620]

I first had shins splints. But then developed hip pain, thus, here I am watching. Gonna try this in my next run. I hope it gets better.

[@reed574]

I haven’t ran yet, but I know I have this problem severely. Thank you so much in advance.

[@kubimkabob]

awesome such good info!

[@PaulvanHuet]

I love that dog! Also very good explanation thank you very much.

[@zizilazy]

Thanks for your vid, btw your dog is so lovely

[@wgb135]

this April attempting OKC Memorial (finished 5 X before) but this time minus a lung. Your core exercises are great help since I'm trying to become as efficient as possible; more miles per ml of O2.Thanks for all these videos helping with stamina something Ive lost along the way.

[@TheRunExperience]

Awesome, Bill! Good luck with the training and let us know how that race goes :)

[@buldonzwenkinz7973]

Underrated video… A++

[@anyawayoflife]

Omg... I had a major back blockage not far from the hips after running last week... And now I get why... My technique was so off! Thank you very much for the advise

[@xjameslove44]

Best video for any runner, mandatory rule Forsure 💪🏽💪🏽

[@p5rsona]

I never experience any back pain but will try this to up my cadence and improve form.

[@Yt_chxis]

The guy at 1:15😂😂

[@MIMMO_ITALY]

Just one word: great Really thanks

[@TheRunExperience]

thanks!

[@HeartPumper]

Always having total meltdown watching Elizabeth 🤪. Ahhh, brains & beauty. Dang, such a perfect combination in one person 👏. Btw, awesome upload! As always ;) Thanks so much!!

[@chrisking879]

Needed this one

[@benjaminwesercreative]

such golden information to be able to run in peace injury free 🙏🏻🙏🏻

[@veselinvasilev9362]

Thank You!

[@chrisj8844]

Great Video, you MUST checkout their APP

[@northernninjarunner5506]

Go Coach Elizabeth

[@julienneel5391]

Oooo! The Exploratorium!

[@neilryan666]

Did you add the drill noise when you said drill? Or was it coincidence? I can't sleep now..

[@theprincipallife4298]

LOVED THE VIDEO! I'm training for my first ultra marathon (52K) and I have been consistently running for the past year and a half. As my longer runs have increased I have been having a ton of hip flexor/psoas issues. I feel like my stamina is great, but my hips are killing me (did 17 miles 2 days ago), I started doing some strengthening exercises, but I'm wondering if it may have something to do with my form. Help, please!

[@SlimShady-sn1lz]

U posted this year ago any suggestions since? I'm having same issue cant run long hips killing

[@MrMLD677]

Thanks for the video! Great stuff. What kind of dog is Nora? My pup has similar features, but I'm unsure of what breed she is.

[@omalone1169]

Dalmatian

[@buttsniffa7469]

Beautiful puppy. So well behaved

[@munarong]

Thank you for this video. I have to check my running form again to see if I can improve it. lately, I've been running and feeling like my body is heavier than it should be even though I'm a little underweight according to weight-height ratio.

[@TheRunExperience]

a good warmup can help with that! I would also look at your cadence to help with feeling lighter

[@GrayCaws]

No mention of thorax position? In standing posture, I'm thinking hips were too far forward and not balanced over ankles? Lead with hips is a great cue as long as thorax is in the right place, not chasing - just some thoughts.

[@TheRunExperience]

always good to have a conversation! Thanks for bringing that up Gray

[@frl.wunderlich1489]

Ok, I'll try this, got pretty bad hamstring pain, started off on the right side now also on the left and nobody seemed to be able to help😩 I'll let you know, if it helped me.

[@BucketlistFitRunning]

Great video and advice. Most people you see, run without glute activation and this may be the primary culprit!

[@alejandrocubillo9870]

Bucketlist Fit Running do you know If in any video explain how to improve it???

[@felicialally5703]

Does anyone know how form and posture from other disciplines play into running form or healthy mobility in general? Specifically I'd like to know how classically trained ballet dancers vs surfers vs swimmers would compare in a side by side analysis of things like core glutes hips posture. Maybe using a toddler as a control lol, their posture is perfect and unspoilt.

[@acousticreate]

Thanks!

[@martinhargas8327]

love that doggo in a background

[@nosashuly]

Was the best part for me.

[@along58]

Thank you for this! Do you have any pointers for People with knock knees?

[@TheRunExperience]

Posture. Squat and lunge with good hip knee and ankle alignment. Practice single leg 1/4 squats and squat jumps and then tying that back into your running. Have you seen any of our programs? We could really help you get there...therunexperience.com/

[@along58]

The Run Experience I’ve been on your app for a while, but I haven’t done any of the programs. I’m running my first half next month, and then I’m wanting to move toward my first full marathon later in the year so I really want to get my mechanics together. I have a slight curvature in my lower back so my hip stability, knocked knees, and ankle mobility are all areas of opportunity. Is there a program that you recommend starting with first?

[@virtusnosferatus]

Nora is great!

[@chickenoodle3397]

I just finished my run, got back into it yesterday could never stay consistent because it feels like my bone pushes into my hips/pelvis or whatever when running. When changing my toe angle I feel even more pain so there's something going on I hope this helps.

[@geoffrygertz7996]

Great Vid! I'm a pilates fan and would you consider it the same as this movement?

[@TheRunExperience]

pilates does a great job of addressing pelvic position?

[@omalone1169]

@@TheRunExperience exactly

[@PoetWithPace]

And its a jump to left.....lest do the time warp....pelvic thrust ;-)

[@jmreinke]

Very cool. I learned something. Cool dog, and Elizabeth too! ;-)

[@harry3491]

Should i tight my glutes as i running and my core during my jogging or even running?

[@Peter_Scott]

Should really do a video on the best cameo appearances in the background (tourist taking photos in this one). 😂

[@Mike_nym]

I have a posterior pelvic tilt from holding my youngins and sitting at a desk job. Everytime i ramp up the mileage I get injured. Flat feet dont help

[@TheRunExperience]

Perhaps this approach and these tools can help you!

[@Mike_nym]

The Run Experience yes, great video. I was just wondering if the strategies are the same for posterior and anterior pelvic tilt

[@TheRunExperience]

In many ways yes, though I know in this video we're only addressing one. The general spine stability work will help "flatten" you out from both directions in most cases, though!

[@MS-sy8ls]

I’m the same - my belly bulges out at the front and my back is hollow. Whenever I up the mileage I get injuries to my knee, hip and calve. I’m hoping this video will help me!

[@nosashuly]

Nora was the best part for me. All the time I had my eyes 👀 on him.

[@vhidzlotino4116]

I love the dog,he/she might want to participate the exercise.😘😘😁

[@gekong6193]

Vhidz Lotino I like he/she too

[@wql1978]

It's quite nice

[@crazydavec3861]

When a dog squeezes its butt ... it rarely ends well! 😁

[@Daijakake]

Her face cracked me up when he said tilting the pelvis spills the water

[@shanecaudell3432]

Great

[@brandonorozco6192]

Do you think this could help with ITB syndrome? Any suggestions from anybody for ITB pain?

[@bibiali2065]

Coach Nate, I'd like for you to come and work with me to solve all my running problems :)

[@TheRunExperience]

Come run with us in SF!

[@andrewverran3498]

I am just starting to run seriously at 52...in good shape but I suffer from a sway lower back( pelvic tilt)., Kyphosis (hunched back) and to top things off scoliosis...my questions is regarding the scoliosis which tends to throw you off balance (on treadmill) to whichever side you have scoliosis..is there a way I can correct this with arm swing changes or anything else as my spine ....it is what it is. Cheers

[@andrewverran3498]

@NOTREALLY HANKAARON SMD!!

[@ShellysAshes]

Elizabeth sounded thrilled about the life insurance.

[@sb-qb1no]

I have anterior pelvic tilt and i run 3-4km every day . Should i further run or not ????please help sir

[@csyrad]

Just tried this and when I pull my bottom in it feels like i run more on the balls of my feet rather than running on my heels with my bum pushed back, is that correct?

[@FinrodMinyatur]

Love ur vids … and nora also ;) cheers

[@patriciaharrison9790]

Runners need to do Pilates to strengthen hips and glutes.

[@Zetainri]

What a good dog!

[@tamburello9902]

nice vid, cute dog.

[@patriciaharrison9790]

No! When the glutes were squeezed the lady pushed her hips forward, the hips have to be in neutral then squeeze, the only way is to brace lower abs. You need to establish neutral spine. When lying down in the 100 position - Pilates - no pressing into ground there has to be a slight gap to reflect lordotic curve.

[@mikezen99]

Love Nora. Which other videos is she in?

[@jelisem]

My husband noticed today that I flick my heals out when I run. Through a brief internet search it seems that this is a hip problem. Would this help bring my heals in? I’m also trying to use this to help convince my husband that I need to join the training club. *fingers crossed*

[@TheRunExperience]

Hey Joy! When you say flick, are you saying your toes spin outward (heels coming in closer to each other), or the other way around? And we'd be so excited to have you train with us. No doubt we could fix up your stride and overall running endurance and strength in no time :)

[@jelisem]

The Run Experience when I draw my foot back my heel swings out to the side. He was watching from behind. So, the opposite - toes in heals out, pigeon toes maybe.

[@TheRunExperience]

Sounds like you've got some tight adductors and hips, and potentially a little room to improve your outer quad strength. We have some good videos on single leg strength work as well as on mobility and foam rolling for the legs. Give those a look :)

[@promotoragaitan]

Lindo perrito. Ahh y buen video 😅

[@yankee081]

hahaha the guy taking a picture right in the background a few feet behind them. hilarious

[@darrenc3979]

10:37 *high-five Nora!

[@JoeFentonPhotography]

What breed of dog is it?

[@Sawizzard]

"I'm gonna take Elisabeth down on the ground" well that came of nowhere

[@Michael-di4vt]

lol

[@krissy278]

Lol my thought exactly

[@dreamgirrrl9]

Nice breakdown! But dude how on earth did u ever train ur dog to be so well behaved?? Super impressive! And looks like the White House in the background, beautiful setting.

[@michaelcroteau5919]

“I’m gonna take Elizabeth down onto the ground...” Me: “show off.” But seriously, great tips here! I’ve always been a heel striker/toe slapper and focusing on this and the jump-rope style foot strike has really helped me out!

[@jabobwong]

Can anyone explain the phone swipe analogy to me?

[@TheRunExperience]

Hey Jake! What's the context?

[@jabobwong]

The Run Experience 2:29

[@Doubleoseven502]

Awesome. Currently training for the Anglesey Half Marathon. Looking for about 1:45 time hopefully. (Thats North Wales in the UK by the way) anyone else doing the Anglesey Half?

[@RickMartinYouTube]

no, but I'm doing Gasparilla Half, Tampa FL in two weeks, hope to break 2 hrs. www.tampabayrun.com/

[@SneakySteevy]

I can do this in static position but when I move or run...I cant

[@TheRunExperience]

You might need to work on activating your glutes so that you can do this while running. Try out some of the movements in this video before your next run and see if it makes a difference! --> kzbin.info/www/bejne/raeWfaWQi5ymic0

[@Yt_chxis]

She's rocking her arms.