How do you carry a backpack when running?
Select the appropriate backpack
First things first, you cannot use your old school backpack. Choose a dedicated running backpack kuwait that holds all of your gear while still being as compact as possible (see our article on pack sizes). It should sit flush against your back and have adjustable straps as well as a waist belt and chest strap. Instead of carrying a lot of kits, think about wearing a hydration vest.
Fit your backpack properly
Make sure to properly fit your back pack before every trail run you go on. Utilize our instructions on how to alter a backpack to make it perfectly fit your frame. Your core and glute muscles will be used more and it will be simpler for you to move your arms and shoulders correctly the more weight you can shift into your hips and legs.
Pack it properly.
The key to properly packing your backpack is to avoid having heavy, jiggling items like water bottles that can annoy you or possibly injure your back. Once you've made the decision to run with backpacks, you should pack it very firmly and make sure that delicate goods, such as your rain jacket, are next to your back while heavy equipment and anything with sharp edges is placed toward the bottom and middle of the pack. Using elasticized pockets to keep these goods tight is useful, but make sure the weight is distributed evenly throughout your pack and not heavy on one side, which will impair your technique and spine.
Practice first
Setting out on a long run with a hefty pack without any preparation is not a good idea. To get acclimated to it, start with a smaller distance and a lighter pack. Give yourself enough time to stop and repack if you notice anything digging in, shifting about, or unbalanced once you start moving.
Pay attention to posture
It's simple to hunch your shoulders and curve your spine when carrying a backpack to balance the weight behind you, but we already do it too much when we run. Focus on maintaining your gaze up, shoulders relaxed, spine long, and shoulders back while you take a slight step back to make sure your feet are landing beneath you. You may still want to lean into the slopes, but use your complete body to do it rather than just your back.
Wear a sleeved running top.
Even a top-notch backpack may rub if you run in it for an extended period of time. When running with a backpack, avoid rubbing your shoulders by using a t-shirt or long sleeve base layer rather than a tank top.
Strengthen your back muscles
Although it's a good idea to build up your upper body strength and back strength regardless of whether you're a runner, it becomes more crucial when you're carrying a pack. This can be done at the gym, during Pilates, while hiking, and while wearing a backpack American tourister.
Recover effectively
If you use a backpack while running, you'll also want to stretch out your shoulders. You may already be familiar with yoga and foam rolling to stretch out your quads and hamstrings after running. After each run, you can complete our yoga for hikers sequence, which includes some excellent shoulder stretches intended for load rehabilitation. It just takes a few minutes to complete.
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