Beginner Running Technique: Building Posture & Core Strength

Beginner Running Technique: Building Posture & Core Strength

Building that beginner running technique starts with finding simple, efficient ways to develop strength and improving your running form, without letting the injury get in the way.

Here we share with you our most EFFECTIVE, beginner-friendly posture drill and core strength workout.

The Best Posture Drill For Developing Beginner Running Technique


Stay upright, run tall! Lean forward into your stride!

If you’ve done any research on beginner running technique, we guarantee you’ve heard these conflicting pieces of advice.

So, how do you make sense of two opposing philosophies & figure out which one is the correct for your beginner running program?

Easy! Find that “sweet spot” in your running posture that allows you to both lean forward through the lower leg and extend through the front of the hip to find that “upright” position.

To find this, stop 5-10 minutes into your next run for the following:

Rock back and forth, heel to toe, 5-10 times.


You’ll notice that your hips naturally drive forward to counteract the majority of weight falling into the toes. As you rock back to the heels, the hips shift back.

The front extension of the hips allows you to access that ideal posture, combining the forward lean with the “upright” chest position.

Use this drill to “reset” your posture during any run or race!

The Best Core Strength Challenge For Building Beginner Running Technique


We are all guilty of occasionally standing, walking or running with an “arched” or overextended low back.

It’s been a long day, you’re tired…it’s the seemingly inevitable “default” position you slip into.

Well, what if there was a way to strengthen your core so that your body would automatically remember a better, safer, healthier position, with far less risk of injury?

You’re in luck!

Behold the “superman” hold.


To find this position, do the following:

  • Lay face down with arms and legs extended.
  • Engage your lower abs, as if trying to peel them off the ground.
  • Squeeze your butt.
  • Press your hips into the ground.
  • Lift both your legs & arms, just a quarter of an inch from the ground.

While you are probably capable of extending yourself into a more exaggerated position, this flatter, more engaged version is far more “translatable” to your overall beginner running technique.

On your strength training days, try incorporating this exercise:

  • 3-5 sets of a 30-60 second superman hold
  • Don’t forget to breathe!

If you’re up for a challenge: try turning the hold into a rocking motion, but WITHOUT altering your position in any way. Your body should rock forwards and backward in one, tight piece.

Building strength through the core and trunk is GUARANTEED to solidify proper form and enhance the development of your overall beginner running technique.

Looking for more ways to build that beginner running technique? Be sure to download our FREE Beginner Running Program here.