Working on Your Running Speed? Have you addressed your upper body for the best results?

Mar 3, 2022

Restrictions and Your Technique –

How the upper body influences your running form

We have looked at a few simple restrictions before – but now let’s dive into some specifics. Upper body restrictions can limit your form and have a specific impact on your running technique.

Pec minor, lat dorsi and the shoulder. Today we will look at how restrictions in these muscle groups can change your running style. Then explain what can be done to ease the restriction and then improve form.

  • Pec Minor
  • Latissimus dorsi
  • The shoulder 
  • Fixes

Pectoralis Minor – Deep Chest Muscle

This muscle sits underneath the pec major which would be described as the large chest muscle. It originates from the coracoid process on the front of the scapula and attaches to ribs 3-5 along with some of what’s known as rib cartilage.

Take two fingers or a thumb, and press in hard in the top corner of your chest, just below the shoulder – that painful thing? That is a bit of pec minor, which is usually active and needs release. Now – if that muscle is particularly tight, which is common from desk posture, hunched shoulders, rounded slumped posture – so many people that I see. It will pull the scapula into a tilt or a protraction (pulls the scapula around towards the front of the body).

If you then look at where your arms are positioned for running, they will naturally swing across the midline of the body, and can cause excessive twisting and rotation of the thoracic (upper torso) spine. Rotation when running as we are all away is a no no, and can result in technical deficiencies throughout the kinetic chain.

Sounds terrible, I know! With a bit of consistency however, this can all be rectified, improving you as a runner and strengthening your body. This will be covered a little bit later so keep reading.

Latissimus Dorsi – Long Posterior Power Muscle

The lats are a big muscle group on the side of your upper body. It’s a strong muscle, it spans under the arm and down your spine but most importantly here inserts onto the humerus. You can see it easily when raising your arms up or when doing a pull up – it is a mobiliser designed for large powerful movements, which means it can easily become overused and tight. If your shoulder is not well stabilised the lat will try and do this job, shorting the fibres and becoming overactive. This pulls your shoulder and arm into internal rotation.

Again similar to the pec the arms will then naturally come across the midline of the body. Which as we have shown can be detrimental for running technique and causing rotation throughout your gate. If both your pec minor and lat dorsi are tight, they will both work together forcing you into rotation. 

The great thing is that they are both fixed the same way, using a combination of release techniques and movement control in synergy, which you can then implement into your running technique.

The Shoulder

Both the muscles mentioned cross the shoulder joint and I have spoken about the more specific issues that they can cause even though they are through similar mechanisms. The shoulder is an extremely complex joint and it may be that you have a restriction outside of the norm, or have had an injury history that has affected your rotator cuff or other stabilisers. If this is the case, or you have had particular postural issues for a period of time, please get in contact with your physio or movement specialist. Scapular setting and control is an important part of a healthy lifestyle and long term health. Consistency and discipline of at home training can correct this, but I personally believe that initially the influence and guidance of a professional is needed to get you heading in the right direction.

Fixes 

  1. Remove the restriction through regular massage, foam rolling, or self trigger pointing with a small ball or device. Get into that pec or lat region in a prone (laying on front) position. Hold pressure for 30 seconds until pain settles and move to a different spot. Do this three times a week, give yourself a rest if bruised. The lat can be easy to roll with a stiff foam roller in a side lying position.
  2. Pec stretches can be done daily, it can be a tricky one to isolate. Find a wall or door frame, raise your shoulder and elbow to make a 90 degree angle placing the elbow on the wall/door and lean forwards until you feel that pec stretch. Hold for 30-60 seconds and complete three times each side. The lat can be done using a suspension trainer or bar, simply take a hold with a straight arm and sit towards a squat position. Or you can sit with your back to a wall and raise both arms to the wall externally rotating them.
  3. Now to practice the movement technique. Easy, standing in front of a mirror, find that 80 degree elbow angle or close to – rotate your arms until they are in a direct line to the side of your torso, now alternately drive them from pocket to chin. Once you have a rhythm, then isolate your core trying to stop any excessive chest rotation – you will always have a little, we are not robots. But it’s the excessive movement that causes inefficiency and can lead to injury.
  4. Once you have mastered this in a static position, start integrating it into your runs. You can use markers to not get too fatigued, or just practise for 30 seconds at a time.
  5. If all of this is done and you are still struggling to control rotation, work on that core! Start with some front and side planks three times a week and challenge yourself. Get your obliques working well so they can control that tendency to rotate at the trunk.

 

Recap

  1. Pec minor and lat dorsi can be thoracic restrictions that affect your running technique.
  2. Using regular release techniques combined with movement retraining can restore your restrictions.
  3. If you are really struggling with shoulder movement get to your physio.
  4. Regular arm drive practice will get you out of those rotation habits making you a better runner.

Build Upper Body Mobility to take Your Running Form to the Next Level