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The Pose Running Method: Run Injury Free

Updated on October 10, 2011

Introducing the Pose Running Method

The Pose running method was developed by Nicholas Romanov, a Russian scientist and professional triathlon consultant in order to fix the problems runners have with injuries. While a seemingly small problem, there are approximately 24 million runners in the United States today and about 65% of them will experience an injury.

Romanov developed the Pose running method and technique alongside a rise in the popularity of running as recreation and as a way to keep fit.Like Chi Running (another running system), Romanov saw opportunity the number of injuries runners get. And since then, Pose running method has become an increasingly popular method help runners smoothen their stride and stay injury free.

Why Form is Important

You may not think so, but there is a right and wrong way to run (take another look at that injury statistic if you’re in doubt).

I’ve dabbled in both golf and tennis and have seen how painstakingly athletes in both of these sports work to perfect their form. Without great form, there’s no way to be competitive. You’d be working too hard and not getting anywhere.

Running is the same. Except instead of losing the match, you get injured and have to quit. I’ve also seen this before and it can be horrible.

So…how can you tell? What makes good form and bad form?

Well, with runners, you can start with the following questions:

1. Do you strike the ground first with your heel or the ball?

2. Are your knees straight when you run or bent?

3. Are your ankles locked or loose?

Don’t feel bad if you don’t know if you do any of these things. 90% of runners don’t and will just give you a blank stare if you ask (I ran competitively for over 5 years and saw tons of athletes with these problems that were totally unaware of it).

It’s not the runners’ faults though. Even those who do take classes never really learn the fundamentals of correct running and thus don’t have the foundations they need to stay safe. It’s not all about the cardiovascular work.

And it’s not the shoes! Shoes have been getting better and better and yet runners still have the same problems: shin splints, tendinitis, knee pain, toe pain, foot numbness, etc.

It’s not the shoes, it’s the technique.

This is where the Pose running method makes its mark. The Pose running technique’s main point is landing mid-foot rather than on the heel as most runners do.

Pose Running Method Guidelines

The Pose running method makes an effort to help your body gradually adjust to its new running posture and to also have an awareness of your own running form. Kind of like you “know” when your tennis or golf swing is right on, in running you can develop a sub-conscious ability to sense if your form is off and dangerous.

Pose running sees the common runners’ long-leaping, gazelle-like slow running style as dangerous because of the powerful impact it places on your joints. The solution, according to the Pose method, is to take shorter, quicker strides. Instead of getting faster by taking long steps, you get faster by taking quicker steps.

Just because it’s correct, though, doesn’t mean it’s easy. The Pose running method can take a lot out of you at first, especially if you’re not used to the “fast feet” style of running. But while longer, slower strides might feel better when you’re tired, the “fast feet” are the way to go for keeping your injuries away.

Another key point in Pose running is "controlled falling", or letting gravity do some of the work for you and allowing your stride to open up rather than slowing yourself down by striking with your heels too far in front of you.

Maybe the techniques sound simple, but trust me (as a long time competitive runner), they take dedication and concentration to master. Still, the effort for proper technique is worth it when you’re the only healthy runner left standing.

10 Basic Rules for Pose Running:

1. Raise your ankle straight up under your hip, using the hamstrings

2. Keep your shoulders, hips and ankles are aligned.

3. Your heels should never touch the ground

4. Knees must be bent at all times

5. Don't use your toes as a springboard. Rather, raise your foot when your weight is on the ball of your foot. No toe running

6. Let gravity decide where your feet land.

7. Your feet must remain behind the imaginary vertical line going through your knees (don’t overstretch)

8. Focus on pulling your feet back up from the ground, not putting it on the ground.

9. Keep your ankle fixed

10. Keep your stride short and quick (fast feet).

11. Relax your knees and thighs down and close together.

Summarizing the Pose Running Method

Keep the fast feet going and let gravity guide where you land. Focus on getting your feet back up quickly (you’ll get used to it quickly).

Always land on the area right before the ball of your foot (not your toes or your heel). And keep your body aligned.

Bend your knees, not you ankles, and don’t overstretch your stride.

And finally, stay free of injuries!

That’s it! Any questions? Feel free to share in the comments section.


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