Runner's Posture Fix
Fix your gait mechanics, hip flexor tightness, and thoracic collapse so running doesn't break your body.
Most runners develop anterior pelvic tilt, shortened hip flexors, and a collapsed thoracic spine over thousands of miles. Forward head posture worsens as fatigue sets in. This 20-video program addresses the structural dysfunctions that lead to runner's knee, IT band syndrome, shin splints, and lower back pain, fixing the posture that produces the injury, not just treating the symptom.
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Your Program Guide
6 weeks
Program duration
4x per week
Recommended frequency
~18 min
Per session
How to follow this program
Do one session 4 days a week. Each session takes about 12 to 18 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-3: 5 exercises, about 12 minutes. Weeks 4-6: 8 exercises, about 18 minutes. 4 new exercises come in, 1 drops off. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 5 exercises each session, about 12 minutes. Focus on learning good form.
Weeks 1-3
5 exercises
about 12 min
Do these 5 exercises each session, about 12 minutes. Focus on learning good form.
Weeks 1-3
5 exercises
about 12 min
Your routine each session
- 1Hip Flexor Lunge Stretch
- 2Ankle CARs (Controlled Articular Rotations)
- 3Single-Leg Balance (Eyes Open and Closed)
- 4Glute Bridge
- 5Cervical Retraction
Short on time? Do just Ankle CARs (Controlled Articular Rotations), Single-Leg Balance (Eyes Open and Closed), Glute Bridge, Cervical Retraction (about 7 min).
Phase 2ProgressionDo these 8 exercises each session, about 18 minutes. 4 new exercises come in, and 1 you have already learned drops off your list.
Weeks 4-6
8 exercises
about 18 min
Do these 8 exercises each session, about 18 minutes. 4 new exercises come in, and 1 you have already learned drops off your list.
Weeks 4-6
8 exercises
about 18 min
Your routine each session
- 1Ankle CARs (Controlled Articular Rotations)
- 2Single-Leg Balance (Eyes Open and Closed)
- 3Glute Bridge
- 4Cervical Retraction
- 5T-Spine Rotation New
- 6Standing Calf Raises New
- 7Dead Bug New
- 8Static Back New
No longer in your routine: Hip Flexor Lunge Stretch. You have learned these, so keep them for days you want extra work.
Short on time? Do just Ankle CARs (Controlled Articular Rotations), Glute Bridge, Cervical Retraction, T-Spine Rotation (about 7 min).
Do any of these sound familiar?
- IT band tightness or lateral knee pain after runs
- Anterior knee pain (runner's knee) on hills or stairs
- Chronic hip flexor tightness that never resolves
- Lower back pain that worsens as mileage increases
- Shin splints or calf tightness
- Forward head posture that gets worse when fatigued
Why this happens
The root causes behind runner's posture fix.
- Anterior pelvic tilt from shortened hip flexors, loads the lumbar spine on every stride
- Glutes inhibited by pelvic tilt, forcing hamstrings and IT band to compensate
- Ankle dorsiflexion restriction pushing load to the shin and knee
- Forward head posture shifting center of gravity forward, reducing running efficiency
Why this works
Runner's knee, IT band syndrome, shin splints, these aren't random injuries. They're predictable outcomes of specific postural dysfunctions: anterior pelvic tilt from tight hip flexors, glute inhibition, and ankle restrictions that cascade up the kinetic chain. This program fixes the structure, which fixes the injury risk and improves running economy at the same time.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
All program videos
7 more videos included with purchase.
Unlock all 9 exercises
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Unlock all exercises, $97Frequently asked questions
I have IT band syndrome. Will this help?
IT band syndrome is almost always a glute inhibition and hip alignment problem. Yes, directly.
Should I do this before or after my runs?
After is better for lengthening work. A short version of the standing alignment and glute activation can be done before a run to prepare the posterior chain.
I run 50+ miles per week. Is this enough corrective work?
For high-mileage runners, daily corrective work is not optional, it's what allows high volume to continue without breakdown. 15 minutes against 50+ miles is a good investment.
I don't have injuries. Is this still worth doing?
The structural patterns that cause running injuries exist long before pain appears. This program is most powerful as prevention, not just treatment.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Take your program anywhere.
The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
- Full access to your purchased programs
- Stream every exercise from your phone
- Track your progress on any device
- Free on iPhone and Android
Free on iPhone and Android.
What's included
- 9 corrective exercise videos
- Mike explains the gait-specific biomechanics behind each movement
- Full demonstration with form cues
- Lifetime access on any device
- No equipment needed
- 30-day money-back guarantee
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