“An easy way of testing the posture’s significance for the movement, you can stretch the body as much as possible and rotate as far as you can get in both directions, then try and rotate as far as you can without stretching, and you will notice the difference in how far you get. Most sports today require you to be able to rotate to for example be able to hit the ball in tennis, swing a golf club, play ice hockey and football. Also try and breathe in these positions (with good posture and without) and you will notice that you cannot breathe correctly when you do not have a good posture. Correct breathing is made with the diaphragm and the stomach, not with the chest like many do today.”
What you do with the rest of the body also matters. Anders Gärderud underlines the importance of posture and gravity again and again.
- Running is about posture. You have to put the foot down straight under the body’s centre of gravity and you must keep your upper body straight. If you do this you will receive an effective running step and can avoid loosing speed by thrusts during running, he says.
How much time can you gain on it?
- If you find a good posture and a good step, you can decrease your time from 2.45 to 2.30 on Lidingöloppet
Learn how to breathe right
It is not insignificant how you breathe when you run or bicycle. You will have more strength if you breathe in the right way.
“When you do exercise that require a high stamina, like for example running, bicycling and aerobics, it is important that you breathe regularly and all they way down to your lower abdomen every time. It gives you a greatest amount of air down to your lungs and you can exercise longer without getting tired.
You should take long, deep breaths that reach all the way down to your stomach and think about breathing out all the air again. If you do not use your lungs in an optimal capacity, the lungs will not get rid of all the carbon dioxide. That means that the carbon dioxide will be raised above the normal pressure of 40 mmHg and then you will start breathing faster to lose the excess carbon dioxide. But this will make your breathing too shallow. You will then not receive enough oxygen and you will become tired quicker.”