Keeping an eye on every area of your body isn’t always possible – and that’s where visualisations come in. By giving you a certain image to think about, visualisations are a great tool to help you create the ‘ideal’ posture you need without having to think about several things at once.

Lily Canter is an ultra-runner, UK athletics coach and founder of Great Bowden Runners. She recommends the following techniques for maintaining good posture throughout your run.

The helium balloon method

“Stand on the spot with your feet shoulder-width apart,” Canter says. “Imagine a helium balloon is tied to the top of your head. As you stand, feel the balloon pulling you upwards.

“Hold that stance and try walking for one minute. Then hold the position and try a light jog for two minutes before moving into a run for three minutes, all the while imagining a balloon is pulling you upwards.”

The landmark method

This method requires you to keep your shoulders back and your head up, all while focusing on a ‘landmark’ in front of you.

Canter explains: “Next time you go for a gentle run, try sticking your chest out while keeping your shoulders relaxed. Keep your eyes looking forward rather than at the ground and run towards a landmark, such as a lamp post, holding this posture and keeping the lamp post in your sight at all times.”

2 posture-based running visualisation techniques for running faster and pain-free