How to Perfect Your Running Form
Checklist for your upper body while running.
Keep your abs engaged. Make sure your spine is stable and your pelvis erect.
Activate your torso. Lift it up while running. This will not let your upper body rest in an inactive position. Running with an inactive or awkward stance upper body, is the surest way of contracting back problems.
Keep your hands relaxed. Move your hands in a swinging position while running, but do not give them hard jerks as this can attack your back as well.
Keep your shoulders relaxed and down. Let them fall as much away from your ears. This can be done when you inhale and exhale at proper intervals.
Look straight ahead. Never look down when running, as it can pose a risk to your normal breathing pattern. Look straight ahead and run upright.