Not every backpack is good for your back! We know that a great backpack should distribute the weight and fit the user’s back, shoulder and waist comfortably to eliminate pressure points around the upper shoulders and lower back. This is a backpack designed to give the user the best conditions for a healthy body. Now you know that too.

Hear us out. It is never too late to develop good backpack habits. After reading the following sections, we hope you will gain an understanding of the importance of an ergonomic backpack, how it should fit and how it should be packed.


A lot of people feel pain in the shoulders after using a backpack. This is often related to undue stress on the shoulder, neck, and upper back muscles. This is a sign that you’re wearing your backpack the wrong way.

We at IAMRUNBOX care about you and your body. We strive to give you the best possible running experience today, so you can keep running, every day. Our backpacks are unisex and ergonomically designed with adjustable hip/waist belts, sternum straps, and shoulder straps to fit your body type and prevent injury.

Regardless of size or activity, your backpack should be positioned in the middle of your back, preferably not more than 10 cm below your waistline, and not reach over your shoulder tops. The image below illustrates our smallest 12 L Backpack Pro 2.0 and our largest 30 L Spin Bag and how they should be placed.
Backpack Pro 2.0 is our signature backpack designed for run commuters. The waist belt is positioned on your waist with support on the hips, slightly higher than a regular pack, to allow your upper body to move more freely when running.

Spin Bag 30L is designed for urban commuters and travelers. It's also heavily used by runners when more space is needed. The hip belt is positioned on your hip bones to stabilize and distribute the weight.


The waist/hip belt helps to distribute the weight to the hips, relieving shoulder pressure. Your waist/hip belt should carry most of the load, therefore it’s important to place it comfortably on your hip bones. Adjust it to your body type by tightening or loosening the belt. It’s important not to over-tighten your waist/hip belt. This can alter the bag’s fit and constrict and compress your hips.


We use a slight S-shaped curve on our padded shoulder straps that move better around your body and protect sensitive muscles and nerves around the neck area. They should only carry 20-40% of the load when also using the waist/hip belt. Adjust by tightening or loosening the straps. Don’t over-tighten your shoulder straps. This can alter the bag’s fit and constrict and compress your chest.


The sternum strap helps to distribute the weight of your backpack, keeps the shoulder straps in place, and stabilizes the backpack better on the body. Place the sternum strap 2,5 cm down from the collar bones and adjust it to your body type by tightening or loosening the strap. Again, don’t over-tighten your sternum straps. This can alter the bag’s fit and constrict and compress your back.


First of all, it’s just as important to pack your load the right way as it is to strap on your backpack the right way. Carrying excessive weight for five days a week can bring back and posture problems.

The weight of your backpack should not exceed 10-15 % of your body weight. Do not be fooled. Filling your pack with books, extra clothes, lunchbox, electronics, etc can easily become the start of a too-heavy backpack. Only pack what’s necessary and pack smart.

The bottom of your backpack should consist of lighter items, let’s say you pack an extra jacket. The middle part of your backpack is for your heavier items, such as lunchboxes, books, and electronics. Pack the heaviest stuff as close as possible to your back to keep the center of gravity. The top of your backpack is for your medium-weight items, toiletries and headphones are great examples.

Remember - the bigger and heavier backpack you carry, the more important it becomes to pack correctly.


Run commuting with a backpack doesn’t have to be clumsy and complicated! Pack correct and smart and you will gain a happier body and experience. We want to share our best tips & tricks to give you the best conditions for a comfortable and fun run.
Think easy & quick access!
Attach a water bottle on the shoulder straps with our Water Bottle Holder - always stay hydrated! The waist pockets on the Backpack Pro 2.0 and our Waist Pocket Belt are perfect for essentials you might need during your run.
Wrinkle free clothes!
Yes, it’s possible even for run commuters. Pack your regular clothes in our shockproof and water-resistant Garment Bag, designed to fit and protect clothes from winkles during your run. Run and leave your worries behind!
When in need of more space!
Use our attachable Space Bag to add an extra 12 liters - perfect for your shoes, training clothes, or a wet towel. Just remember to fix the Space bag tight to your backpack to avoid a bumpy run. We use Daisy Chains on our shoulder straps and Space Bag as a part of our Molle Strap System, which allows you to attach compatible straps, bags, and pouches.
Do you have further questions about ergonomics? Together we can make a change and we are always eager to develop and get better. Feel free to get in touch via to learn more or to share any thoughts you might have.