From 鈥淛effing鈥 to 鈥減logging鈥, to 鈥淛apanese walking鈥 and interval training to improve my VO2 max, I鈥檓 always pretty keen to give a fitness trend a go.
And seeing as I鈥檝e finally gotten back into running in the past year or so, the more it improves my pace, distance, or comfort, the better.
I鈥檝e seen noticeable gains in my 10K pace and running efficiency 鈥 but I鈥檝e always been self-conscious about my running form, which I feel is responsible for the niggles in my hip and my tiring so early.
Redditors鈥 advice 鈥 to improve your posture by 鈥渞unning tall鈥 鈥 is consistent with that from a 2024 study, which found two factors (hip hikes and forward head posture, or FHP) were linked to running injuries.
So, I鈥檝e applied running physiotherapist Tom Goon鈥檚 鈥渂alloon鈥 technique to my jogs recently 鈥 and I鈥檝e never felt more comfortable and pain-free during a run.
What is the 鈥渂alloon method鈥?
Speaking to Runner鈥檚 World, Goon said that FHP can be avoided by imagining your head is being pulled up by a balloon.
鈥淭his may improve efficiency and reduce stress on the hips and hamstrings,鈥 he told the publication.
FHP was listed as a possible cause for issues with runners鈥 hip flexors and extensors (the muscles I most regularly feel pain in) in the 2024 study.
Letting your neck lilt a little forward as you run can feel pretty insignificant (I actually find it more comfortable in the short term), but Princeton Sports & Family Medicine said it can decrease the amount of oxygen you can take in during a run.
Not only might poor posture have somewhat negated the benefits of my V02 max training, but it also placed too much stress on the wrong muscles and potentially harmed my joints too.
I genuinely didn鈥檛 expect the change to make such a difference
I鈥檒l be honest: though the research was convincing, I didn鈥檛 think the small change would really affect my pace, recovery, or running comfort.
But, like this forum user who was shocked that changing their posture meant 鈥淚 was running faster with less effort, my knees and hips are less sore, and I just feel more powerful and efficient in my stride,鈥 I鈥檝e been wowed by the results.
It鈥檚 not just that I am hitting longer distances more regularly and more comfortably (though I am).
But I am also, like the poster, beginning to enjoy my runs in a way I was always too hunched and huffing to do before.
During a recent Farlek training session, I found myself looking at the timer on my treadmill and thinking 鈥渢his is flying by鈥 鈥 a thought I assure you I鈥檇 never had before.
A recent 鈥淛effing鈥 run in my local park felt far more enjoyable and even scenic than it had pre-balloon method, not least because my improved posture helped me to actually see more of the blooming greenery.
Though I secretly felt the technique would make next to no difference, I can鈥檛 recommend it enough now, not least because it鈥檚 free, easy, and relatively low-effort.