Pose Running Explained
If you’ve been wanting to know more about the Pose Running Method, here it is. Read up and then come check out our Pose Running class. You’ll love it!
Pose running comes to us from Nicholas Romanov, a Russian scientist and international triathlon consultant who has coached many professional athletes. The professional connection is important because Romanov’s pose method of running demands a lot from it’s devotees.
Romanov’s interest in running form eventually intersected with the popularization of running as recreation and as a way to keep fit, and now we have widespread public interest in the Pose running techniques.
When we “amateurs” started running and increase in injuries were predictable. There are approximately 24 million runners in the United States today.
An astounding 65% of those runners will experience an injury which will interfere with their training.
Like Danny Dreyer, founder of Chi Running, Romanov saw opportunity in those numbers.
That’s fortunate for those of us who love to run. Romanov’s approach to running injury free is painstaking and meticulous.
Think about it… If you golf, play tennis, row or swim you expect your “form” to be a key component of your sport.
I don’t play golf or tennis – but I do swim. And I know that you can’t swim with any kind of efficiency if you don’t have the right form. Interestingly, would be swimmers have no problem taking swimming lessons and stroke improvement classes from a qualified instructor.
Well, what about runners? Try asking a runner about their running form. Do they heel strike? Run with their knees straight? Ankles locked? You’ll just get a blank stare. Only a relatively few of us as runners have had the benefits of individual coaching.
To top it off, many learn to run classes are more concerned with building aerobic capacities than in developing the right running foundations.
Runners still suffer from tendinitis, knee pain, toe pain, foot numbness, and so on – despite unrelenting advances in shoe technology, orthotics and sports medicine.
This is where Romanov steps in. His fundamental technique, like Chi Running, is landing mid-foot rather than on the heel.
Pose Running seeks the gradual change in running posture and a greater proprioceptive awareness of running form. Think of “proprioceptive awareness” as a kind of sub-conscious running awareness that the feet, ankles, and legs can develop with the right training
Pose running sees a high risk of injury in a long, striding slow cadence running style. The solution, Romanov says along with Dreyer, is shorter stride and more strides per minute. Speed is achieved by keeping cadence high, not by lengthening stride. Sounds familiar to chi runners! (Not to mention Lance Armstrong, winner of seven consecutive Tour de France victories. One of his secrets was high cadence cycling.)
Pose running is physically demanding. How many times have you been midway through a long run and caught yourself “catching your breath” by increasing your stride length? Longer strides, slower cadences are easier on the the cardio system – but harder on body mechanics.
You see the same thing in cycling. When a cyclist gears up and slows down their cadence they are shifting their exercise “work” away from their cardiovascular system to their anaerobic muscular system.
Unless the finish line is 500 meters down the road these guys will soon exhaust their muscular glycogen and fall behind competitors with better cardio capacity and a more rapid cadence.
Like Chi running’s “lean”, Pose running talks of “controlled falling”: Letting gravity do the work for you as you move forward, and letting your stride open up behind you rather than ‘braking’ your running by heel strikes too far in front of you. Simple concepts and exhaustive techniques – learned over time.
Here’s a summary of Pose Running techniques. It’s interesting to see how many of these techniques are echoed in chi running and by track and field athletes.
- Raise your ankle straight up under your hip, using the hamstrings
- Keep your support time – your foot on the ground time – short
- Support – ground contact – is on the balls of your feet
- The heels do not touch the ground
- Don’t ‘spring’ off your toes: raise your foot from your ankle when your weight is on the ball of your foot
- Keep your ankle fixed at the same angle
- Knees bent at all times
- Keep your feet remain behind the vertical line going through your knees
- Keep your stride length short
- Keep knees and thighs down, close together, and relaxed
- Always focus on pulling the foot from the ground, not on the landing
- Do not point or land on the toes (see Fig 3: Toe running)
- Gravity, not muscles, determine where your feet land
- Shoulders, hips and ankles are kept in vertical alignment
Pose running advocates suggest that once a runner has decided to learn the pose running technique they cannot go back to their old running form. Pose technical drills are strenuous and may cause injury, especially if a runner is in recovery mode from a previous injury.
Summarizing Pose Basics
- Your lean is your speed. Lean from the ankles, not the waist. Lean more to go faster, lean less to slow down.
- Keep your strides short, with your leading foot under your body, not ahead of it. Foot plant in front of the body slow you down.
- Your stride cadence should be fast, with cadence in the 180’s per minute. Your cardiovascular system will adapt! To go faster (lean more) and pick up the cadence!
- Land on your forefoot. Not on your toes, and not on your heel. Pose running suggests a landing between the mid foot and ball of the foot.
- Keep your feet parallel, pointing straight ahead. Just say “no” to pronation!
- Your body is like the letter S, but with a straight back with no lean from the waist. Your knees are always slightly bent – especially at impact. Ideally, your running height is a couple of inches shorter than your standing height.
Some trainers think the reduced injury rate associated with pose running is in fact due to the emphasis on running basics and running drills. The strength gained by basic running drills helps make running what it should be: a sport of speed and grace.Posted on: November 8, 2010admin