Working from home or sitting at a desk for hours often forces the body into a hunched position in front of a computer screen: shoulders rounded, head jutting forward, and hips locked. While this habit might seem to only affect one while sitting, many runners unconsciously adopt this same posture during their workouts.

Sitting for long hours can easily cause aches and pains when running. Photo: Freepik

Running involves a continuous chain of movements from the feet, knees, and hips up to the torso. When the head is forward and shoulders are hunched, the chest cavity narrows, leading to shallow breathing and quicker fatigue during acceleration. Research by Associate Professor Noboru Chiba from Kyorin University, Japan, published in early 2025, indicates that a hunched posture significantly reduces ventilation efficiency during high-intensity running.

More critically, this posture impacts the lower body. Prolonged hip flexion shortens the hip flexor muscles, reducing their ability to extend backward. This results in a shorter stride, forcing the body to compensate by placing increased pressure on the lower back or hamstrings. This is a primary cause of common injuries such as lower back pain or hamstring strains.

Speaking to Runner’s World, coach Jess Mena warns that the problem stems from maintaining static postures for too long. Eight hours a day, continuously for several months, can lead to structural changes in the spine and muscles. Physical therapist Jaclyn Fulop notes that habits like internally rotating shoulders while sleeping, driving, or using a phone also stiffen the neck, impairing athletic performance.

To address this, runners should start by arranging their workspace ergonomically. The "90-degree rule" should be strictly applied: elbows, hips, and knees should all be kept at a 90-degree angle. Thighs should be parallel to the floor, and feet placed flat.

Chairs should have armrests to support the arms, reducing strain on the neck and shoulders. When sitting, runners should lean back fully against the chair or use a lumbar support pillow to provide maximum spinal support. The monitor should be at eye level, approximately 60 cm away (about an arm's length), to discourage head tilting. For laptop users, a separate keyboard is a simple yet effective solution for maintaining a straight back.

Four "unlocking" exercises to increase flexibility before each run. Source: Runner’s World

In addition to proper sitting posture, incorporating intermittent movement offers benefits. A study in the journal Sport Sciences for Health shows that short 5-10 minute breaks for walking, getting water, or relaxing the shoulders significantly reduce neck and lower back pain.

Crucially, before a run or after work, runners should dedicate about 10 minutes to performing a series of "unlocking" exercises to regain flexibility.

Maintaining correct posture and incorporating supplementary movement habits not only helps runners alleviate daily aches but also forms a foundation for achieving long-term goals, such as enjoying the night course at the upcoming VnExpress Marathon Ho Chi Minh City Midnight 2026.

Hai Long