Does Forward Lean Really Improve Running Performance? The Surprising Impact on Running Economy

It’s common advice to lean forward while running to improve speed and efficiency, but recent research challenges that belief. A study explored the effect of forward postural lean on running economy, kinematics, and muscle activation. Here’s what the study found:

Key Findings:

1. Increased Energy Cost: Running with an increased forward lean—whether from the ankle or torso—was found to worsen running economy, increasing metabolic cost by up to 8%. This is because leaning forward demands more from the hip and thigh muscles, particularly the gluteus maximus and biceps femoris, leading to higher muscle activation and energy expenditure.

2. Muscle Activation: The study showed that a greater lean led to increased activation of the hip extensors, particularly in the glutes and hamstrings, during the stance phase of running. This increased activation resulted in more work for these muscles, which is less energy-efficient compared to maintaining an upright posture.

3. No Strategy Advantage: There was no significant difference in energy cost whether runners leaned forward from the ankle or the waist. Both strategies had similar effects on running economy, disproving the notion that one method might be more efficient than the other.

4. Kinematic Changes: Greater forward lean angles resulted in increased hip and knee flexion during the stance phase. However, stride length and other gait parameters remained mostly unchanged, showing that the forward lean mainly affects muscle activation rather than altering the mechanics of running significantly.

Practical Advice for Runners:

• Moderation is Key: A slight forward lean (around 5-6 degrees) may improve running mechanics without significantly increasing energy cost. However, excessive leaning can impair efficiency.

• Focus on Posture: Maintaining an upright or slightly forward-leaning posture can help you run more economically, reducing unnecessary strain on your muscles.

• Consider Your Body Mechanics: Since leaning affects how your muscles work, be mindful of your posture during long runs to avoid fatigue and injury.

Conclusion:

Running with a large forward lean may not be as beneficial as once thought, particularly if your goal is to improve running economy. By staying more upright or using a slight lean, you can conserve energy and maintain better performance over long distances.

References: Carson, N. M., Aslan, D. H., & Ortega, J. D. (2024). The effect of forward postural lean on running economy, kinematics, and muscle activation. PLOS ONE. https://doi.org/10.1371/journal.pone.0302249

Adjust your form carefully, and remember that more lean doesn't always mean more speed!