Each person has his own running style, but if your head bobs back and forth or shakes side to side with each stride, your comfort and the effectiveness of your running can suffer. The first step in correcting problems associated with excessive head bobbing during running is becoming aware of the movement.
Dangers of Excessive Head Movement
Your head position plays a major role in your overall posture, and using improper posture hurts the efficiency of your run, according to "Crossfit Journal." Moving your head too much can also lead to strained muscles in your neck and shoulder. These injuries will not only be unpleasant but will likely make running a painful endeavor. From a safety standpoint, excessive head movement can be dangerous. If your head is moving too much, you might be too dizzy or distracted to pay close attention to the road and your surroundings.
Correct Posture
Look in the mirror while you adjust your posture. Your head should be vertically straight. Someone looking at you from the side should see the lines of your neck running perfectly perpendicularly to the ground, and your chin should be parallel to the floor. Your eyes should be looking toward the horizon, though when you’re actually running you’ll need to frequently aim your eyes -- not your head -- to the ground to see where you’re going. Your shoulders should be relaxed and low rather than hunched, and they should stay at the same level rather than one being higher than the other.
Strategies
Even after you’ve become aware of your excessive movement, you may unconsciously slip back to old habits. Run without distractions for several days. If you don’t have music to listen to, you’ll be more focused on your posture. Try asking a friend to run with you, and ask the person to alert you if he notices you’re moving your head too much. On cold-weather days, try wearing a shirt or jacket with a high collar. Feeling the friction of the fabric against your neck might alert you to your change in posture.
Head and Neck Pain
Changing your running posture may not immediately ease any pain you’ve developed from routinely using too much head movement. If you’ve been running this way for a long period of time, you might notice frequent pain in your neck and shoulders. Your doctor might recommend taking pain medications to ease your discomfort. When you’re stretching out your legs for a jog, take a few minutes to stretch your neck and shoulder muscles as well. Stop your exercise routine and see your doctor right away if you feel shooting pains or can’t touch your chin to your chest; according to MayoClinic.com, these can be signs of a serious problem.
