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GYROTONIC® and GYROKINESIS® Methodology: Runners Posture


By Columnist Dana Rader  – Exercise Physiologist, GYROTONIC® & GYROKINESIS® Master Trainer:


Photo credit: Dana Rader GYROTONIC® and GYROKINESIS® Methods –

In the last two articles of this series I discussed the topic of “core dynamics” with regards to the GYROTONIC® and GYROKINESIS® methods and addressed the applications to sports as well as dance. As an exercise physiologist I have many clients coming in who run or want to run to improve their fitness. Running is a great exercise option, it allows you to be outside, it is low cost, can be done alone or in a group, as well as enabling you to proceed at your own pace increasing your intensity and duration as you improve.

It is important however to take into consideration postural imbalances and core strength when embarking on a running program. Most people these days are sitting long hours at a desk leaning over a computer, their muscles are short and tight, not in the ideal condition to go out for a run.

Core strength for running is necessary. However, there is a need to train your core and do specific exercises that resemble a similar posture and orientation to gravity as running. To hold a plank position for core activation uses the muscles around the torso and upper back but it’s hard to translate that static posture to running. Using the GYROTONIC® method a client can train in a plank position with their legs running underneath them activating the core dynamically. This training can then move into kneeling and standing positions replicating running posture.


Photo credit: Dana Rader GYROTONIC® and GYROKINESIS® Methods –

It is also important to open the chest to free the scapula region so one’s arms have the freedom to move diagonally. This arm movement works into the counter rotational element of the pelvis and torso which is an essential component to running. Using these methods we have the ability to mobilise the thoracic region, which is key to the freedom of movement needed in the torso. This movement can be done effectively by using the upper body openings and arch and curl series of the GYROTONIC® method. A pivotal element of the method is the ability to train the spine in the horizontal plane rotational (spiralling) movements, as stated by Andy Murray in my last article. Using the upper body series (twist and pull), which is also quite an aerobic workout, we can efficiently work on the rotational movement of the torso while stabilising the core dynamically by the use of “narrowing”.

Last month, we discussed core stability and dancing. In next month’s article, we will explore more regarding the utilisation of the legs and feet in running. Until then, take care.

GYROTONIC® and GYROKINESIS® are registered trademarks of GYROTONIC Sales Corp. and are used with their permission.

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