10/25/2026
A visual after our conversations with Everyday Athlete Community yesterday… Your pelvis is a bowl of water. How much are you spilling when you run?
We spend a LOT of time talking about cadence, foot strike, and stride length, but what about the position of your pelvis?
Your pelvis connects your upper and lower body, and its positioning can influence how efficiently you move.
Here’s a little exercise I use when teaching running form:
Imagine your pelvis is a bowl filled with water.
If you’re in an excessive anterior tilt, the bowl tips forward, your lower back arches more, and your knees may feel like they’re locking out.
As you bring your pelvis toward neutral, imagine leveling that bowl. You might feel a little click into alignment as your knees soften and your ribs stack more comfortably over your pelvis.
Continue rotating into a posterior tilt, and the bowl tips backward. Your tailbone tucks underneath, your lower back flattens, and your knees may bend a little more.
Now, here’s the important part…
Your pelvis isn’t supposed to be locked into one position. Running requires movement, rotation, and the ability to respond to changing demands.
The goal is to develop awareness and control so you’re not spending unnecessary energy compensating for positions you don’t even realize you’re holding.
And those knee changes? They’re cues you might notice as you explore these positions, not rules that apply to every body.
Sometimes improving your running form starts with paying attention to what’s happening ABOVE your feet.
Give the bowl-of-water exercise a try. Can you feel the difference between the three positions?
