I Tried The 'Balloon Method' And My Running Form Has Never Been Better

From “Jeffing” to “plogging”, to “Japanese walking” and interval training to improve my VO2 max, I’m always pretty keen to give a fitness trend a go. And seeing as I’ve finally gotten back into running in the past year or so, the more it improves my pace, distance, or comfort, the better. I’ve seen noticeable gains in my 10K pace and running efficiency – but I’ve always been self-conscious about my running form, which I feel is responsible for the niggles in my hip and my tiring so early. Redditors’ advice – to improve your posture by “running tall” – is consistent with that from a 2024 study, which found two factors (hip hikes and forward head posture, or FHP) were linked to running injuries.So, I’ve applied running physiotherapist Tom Goon’s “balloon” technique to my jogs recently – and I’ve never felt more comfortable and pain-free during a run. What is the “balloon method”? Speaking to Runner’s World, Goon said that FHP can be avoided by imagining your head is being pulled up by a balloon. “This may improve efficiency and reduce stress on the hips and hamstrings,” he told the publication. FHP was listed as a possible cause for issues with runners’ hip flexors and extensors (the muscles I most regularly feel pain in) in the 2024 study. Letting your neck lilt a little forward as you run can feel pretty insignificant (I actually find it more comfortable in the short term), but Princeton Sports & Family Medicine said it can decrease the amount of oxygen you can take in during a run. Not only might poor posture have somewhat negated the benefits of my V02 max training, but it also placed too much stress on the wrong muscles and potentially harmed my joints too. A recent run, which I enjoyed more than usualI genuinely didn’t expect the change to make such a differenceI’ll be honest: though the research was convincing, I didn’t think the small change would really affect my pace, recovery, or running comfort. But, like this forum user who was shocked that changing their posture meant “I was running faster with less effort, my knees and hips are less sore, and I just feel more powerful and efficient in my stride,” I’ve been wowed by the results. It’s not just that I am hitting longer distances more regularly and more comfortably (though I am). But I am also, like the poster, beginning to enjoy my runs in a way I was always too hunched and huffing to do before. During a recent Farlek training session, I found myself looking at the timer on my treadmill and thinking “this is flying by” – a thought I assure you I’d never had before. A recent “Jeffing” run in my local park felt far more enjoyable and even scenic than it had pre-balloon method, not least because my improved posture helped me to actually see more of the blooming greenery. Though I secretly felt the technique would make next to no difference, I can’t recommend it enough now, not least because it’s free, easy, and relatively low-effort. Related...I Tried 'Plogging,' The Eco-Friendly Running Trend – And I'll Never Do It AgainI Took My VO2 Max From 'Fair' To 'Excellent' With This Running PlanI Tried 'Jeffing' And My Running Pace Skyrocketed

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