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Keep in mind that between the "before-" and "after" vid, we were busy for about two hour teaching pose method through the elements of Pose, Fall and Pull and understanding the concept of pose (the role of gravity in running, muscle-tendon elasticity, muscular action, etc.) Lots of drills, improving awareness (perception) of good movement, integration of good action in the running movement etc., etc.. I tried to be most accurate in my explanations of things happening in the vid. Nevertheless, be aware that wrong interpretation of written words (which often happens), may lead to wrong conclusions and actions. I you want to give "pose" a try, make sure to fully understand what pose is about by looking up a little more then alone this vid ;-).

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Checking lowerleg and foot mechanics, aswell as muscle action in running barefoot (=according to the posemethod standard). The running is at a very easy pace. Support leg; Landing over the ball of the foot (BOF), heel softly touching the snow. The landing is close under the body and at the moment of weighting the swingknee is about beside the support knee. Nice, relaxed calves that allow the lowerleg (shin) to come forward over the BOF which will optimize the loading of elastic tissues during impact (bodyweight loading). Only after bodyweight loading (once the swing ankle arrives under the hip and all our body segments are being centered over the GCM * and support), the lean can happen. At that point the body starts pivoting over the ball of the foot (BOF) with the ankle being stabilized due to recoil and stretch-shortening response. There should be no active, deliberate push-off action!! The push-off action happens re-actively (automatic response). Recoil from muscle elasticity can be seen through the heel leaving the ground together with the decrease of dorsalflexion of the foot and some extension of the knee. This is okay as we need to regain some height (4-6cm) to change support and continue to fall from the pose again. Self critique regarding the swingleg; Perhaps some action of calves on the right leg, just after take-off. Minor tension in the lower leg dorsalflexors and extensors of the foot/toes prior to touch down to anticipate for landing. The quads are relaxed <b>...</b>

Barefoot running style blotevoeten hardlopen

Pose method of running. Characteristics of pose running; 1.Landing as close as possible under the body over the BOF=ball of foot (with BOF, hip and shoulder aligned) 2.Use of gravity as the motive force in running by leaning forward, (releasing the COM=center of mass over, in front of support). Don't bent in the waist! 3.COS (change of support) by pulling the foot from the ground via hamstring activity. So there is no active (conscious, intended) push-off on support. Use of tendon- and muscle elasticity of plantar fascia, achillis, calve muscles, quadriceps, ITB etc., helps the body to regain height to change support again 4.Speed, ROM (range of motion) of limbs and cadence depends on the angle of lean and the ability of the runner to change support efficiently. The movement of the legs results from use of muscle- and tendon elasticity, gravity and momentum/inertia. An active landing should be avoided (extension of knee, dorsalflexion of foot, forced BOF landing). The thighs should stay relaxed in the swing-phase. So no knee drive! The knee moves forward, not up (or only minor due to momentum when speed is high). BTW; To make good use of muscle-tendon elasticity, the minimal cadence in poserunning is 180 spm

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Barefoot running (Pose method) Last year, I uploaded this video footage in much better quality (see "More from Thjeko"; "Running different paces, (pose)"). It starts with a fast run on Puma H-streets. In the video messages you can find another, more recent and better quality video footage of barefoot (minimalistic shoe) running. BTW; This vid was one of my first vids uploaded on youtube. I used it to check on my efforts to improve my running technique (Pose) and had it analyzed by pose experts via the poseforum on the posetech website. Pose method teaches movement and it sees running as a skill of movement and not just something that comes naturally to us. Unfortunately we (well most of us) lost the natural skill of running efficiently long time ago. If the skill of barefoot running is on your wish list, you might consider to look into the pose method of running. It will help you to transition your running from shod to barefoot (or minimalistic shoe wear) in a safe way.

Barefoot running Natural running forefoot landing pose running pose method hardlopen op blotevoeten

The athlete had an injury of the knee (patellar tendinitis/jumper's knee) for years. When you see his running before it's obvious why. Lots of pushing, leading to excessive vertical oscillation (bouncing) which increase the impact of landing and the eccentric load of the quadriceps extensor-mechanism. At the end of the session, there's less push off (still too much) also the time spend on support is reduced (cadence up) which will increase the benefits of muscle-tendon elasticity to regain height again. Still lots of issues to work on.

Runningtechnique Pose hardlooptechniek

Nicolas Romanov (inventor of Pose method) Running; This video has 30 frames per second. Nicholas is able to change support pretty efficiently. He only spends about 4 (even less) frames on support. This is extremely good and one of the characteristics of pretty skillful running. Check your own running and see how many frames you spend on support. Keep in mind that most European video cameras frame 25 fps and mobile phones only 15 fps. Take up the challenge to decrease your time spend on support through improvement of your running mechanics. The posemethod might be of help. Have FUN!!

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Looptechniek training (pose method) Doel van de training is; 1. Je bewust worden van je onbekwaamheden 2. Dan bewust bekwaam worden en tot slot 3. Onbewust bekwaam kunnen hardlopen (zonder erbij na te hoeven denken) En wel op een manier die je lichaam zo min mogelijk belast en waarbij je zo slim mogelijk om gaat met de krachten die bij het lopen een rol spelen. Hierdoor zal je in staat zijn meer uit je hardlopen te halen. Gun je zelf (je voeten en onderbenen) de tijd om aan de nieuwe manier van lopen te wennen. Oefen mbv de drills de nieuwe vaardigheden en probeer die in kleine stukjes lopen (20-30m) te integreren. Je hebt je in één sessie al heel goed verbeterd. Veel succes en plezier met je lopen in de toekomst. Jacky Ledeboer (pose certified running coach)

Pose running pose methode natuurlijk hardlopen natural running hardlooptechniek

www.marathonhardlopen.nl Ik kon niet eens 2 kilometer achter elkaar hardlopen voordat ik besloot de Marathon van Rotterdam te lopen. Na slechts 6,5 maand trainen... HAD IK DE MARATHON GELOPEN! De marathon heeft mijn leven compleet veranderd. Ik had nooit gedacht dat ik een beter leven zou kunnen hebben door het lopen van een marathon, maar dit is toch echt gebeurd. Veel dingen zullen zoveel beter worden als je eenmaal bezig bent met de voorbereidingen voor de marathon en nadat je deze ook daadwerkelijk gelopen hebt. Ik heb deze tips tijdenlang verkocht als programma en nu vind ik dat het tijd is om deze weg te geven en ik hoop dat jij dit ook zult doen. Ik heb letterlijk honderden succesverhalen gekregen aan de hand van mijn tips en dat is natuurlijk fantastisch. Op http vind je mijn volledige programma nu gratis.

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Usain Bolt running at an easy pace after finishing a 100m sprint. Looking very smooth and compact. Landing very close under te body, touching the ground with the BOF (ball of foot) first. At the moment of touch down his swingknee is allready beside his support knee due to his ability to recover the swingleg very quick and efficient. His knee bend at the end of support (or lack of extension) seems to be the first sign of this, as pushing off will lead to longer groundcontact times as you cannot pull a foot that's busy pushing.

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Note; When mentioning "Braking contact with the ground" in the vid, I mean "Breaking contact" etc. etc. The perception of "Relaxed thighs" (as mentioned in the vid) doesn't exclude hipflexor activity to add to recovery. A lot of people over complicate the element of pulling as meant by pose method. Both runners in the vid studied pose for a couple of months before I met them for their first pose session. They both show totally different movement patterns in running which clearly shows that the same "messages" are interpreted in very different ways. I hope that people, that are trying to optimize their running via pose method, will learn from the errors in pulling as demonstrated in the vid. This to avoid wrong actions and habits, which might as a consequence delay the process of becoming a more efficient runner. In request to my two clients, that were so kind to allow me to use the video footage of their running before starting the training session, I have to say that what helped them most to perceive good pulling was the "on hand" coaching which enabled them to to FEEL (becoming aware of) the meaning of "relaxed thighs" and pulling with hamstrings. The awareness of body movement (in all kind of aspects), through PERCEPTIONS, is the main tool used by pose coaches when teaching pose running. For the folks interested in more details; Without the pull the leg would not fold until after it starts to swing forward and so would trail more. With a pull you get a shorter pendulum <b>...</b>

Pose running running technique

Overall not bad, but it ain't perfect yet. Fast running: First touch down a little ahead of the body, but about a frame later I'm falling. Timing of pull can be better and the pull needs to be directed under the hip a little more (fast run especially). Lot of horizontal movement, not too much braking as it seems. Little push-off action.

Barefoot running blote voeten hardlopne Pose methode Pose running forefoot landing running shoes

This vid shows four (plus one) athletes running their own style and four (other) runners trained using Pose Method. The athletes running their own style show similiar characteristics namely; Landing in front of the body on the heel first Push off action (extended rear leg), excessive vertical oscillation (up and down motion, bouncing) Slow recovery of the swingleg (mainly passive as it is being dragged forward by the moving ahead body) The runningmotion looks like alot of effort and muscle work Te impact and load on joints, muscles and tendons is substantial (=high) The athletes wear cushioned shoes with pronounced heels The Pose trained runners show similarities aswell; Landing close under the body, over the ball of the foot No active push off (neutral foot and knee bend of the rear leg at take off). Minor vertical oscillation Quick recovery of the swingleg due to a timely and well directed hamstring pull (ankle under, towards the hip) The running motion looks continuous and smooth The load and impact on the joints, muscles and tendons seems minor and looks natural and healthy The pose runners wear minimalistic shoes with low heels BTW; It seems honest to mention that the runners running their own style were performing in a race, this is in contrast to the Pose trained runners. The Pose runners although all running well within Pose standards, don't consider themselves perfect. There's always something to work on ;-).

Runningtechnique Running comparison runningtechnique analyses running analyses pose method of running pose running forefoot strike

Overall very nice running, definitely a natural talent. Nevertheless there are issues to work on. Jurriaan (light as a feather) is landing lateral on BOF due to foot positioning and active landing. On the left almost crossing over the midline, the right foot lands about on the midline. To keep balance he has to shift his trunk to the lateral side excessively (lateroflexion). His "errors" show more when he runs at slow pace, then there's some active push-off as well. Also arm movement can be improved.

Runningtechnique Hardlooptechniek Perfect running technique running Hardlopen Forefoot landing Pose method of running poserunning pose methode Elite running Natural talent

Running on loose sand is a really good way improve your running and to sort out minor errors in running technique. It looks like the impact on the right foot is a little more compared to the left.

Running technique pose method barefoot running forefoot landing hardlooptechniek blotevoeten

Running on a treadmill according to pose

Pose running on Treadmill

Runningtechnique is quite hot nowadays. Most popping up methods show lots of advice in common like; landing on the forefoot a cadence of about 180 spm, good posture, leaning a bit, etc. HOW to achieve such (to allow the running to happen most naturally) is often up to the runner itself. People like is simple...... Me too actually. The point is that it is not often as simple as stated and many people try to follow the well meant advices in the wrong manner. Ending up forcing a forefoot landing and, or increasing cadence by doing the wrong actions making their running look unnatural and like hard working. It's running skills that will help you tune into a nice, natural rhythm ensuring a landing close under the body with a cadence that matches the speed of running and your individual characteristics. BTW; I wasn's aware of the fact that the "version 1" vid was already public, as I was still busy with it. Thanks for putting thumbs up already though. Replaced it by this "version 2" because of slight changes in text in the vid ;-).

Running hardlopen Pose method running looptechniek

Runningtechnique in slowmotion, filming 300fps which was further delayed for a certain percentage. Characteristics of the Pose method of running; 1.Landing as close as possible under the body over the BOF=ball of foot (with BOF, hip and shoulder aligned) 2.Using gravity as the motive force in running by falling forward, (allowing the COM=center of mass to move over support). Don't bent in the waist! 3.COS (change of support) by pulling the foot from the ground via hamstring activity. There is no active (conscious, intended) push-off on support. Use of tendon- and muscle elasticity of plantar fascia, achillis, calve muscles, quadriceps, ITB etc., helps the body to regain height to change support again. 4.Speed, ROM (range of motion) of limbs and cadence depends on the angle of lean and the ability of the runner to change support efficiently. The movement of the legs results from use of muscle- and tendon elasticity, gravity and momentum/inertia. An active landing should be avoided (extension of knee, dorsalflexion of foot, forced BOF landing). The thighs should stay relaxed in the swing-phase, so no active knee drive. BTW; To make good use of muscle-tendon elasticity, pose method recommends a minimal cadence of 180 spm.

pose running Jacky Ledeboer BAREFOOT RUNING STYLE

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Pose method of running (see "video message" for better quality of vid "pose running different paces") Characteristics of pose running; 1.Landing as close as possible under the body over the BOF=ball of foot (with BOF, hip and shoulder aligned) 2.Use of gravity as the motive force in running by leaning forward, (releasing the COM=center of mass over, in front of support). Don't bent in the waist! 3.COS (change of support) by pulling the foot from the ground via hamstring activity. So there is no active (conscious, intended) push-off on support. Use of tendon- and muscle elasticity of plantar fascia, achillis, calve muscles, quadriceps, ITB etc., helps the body to regain height to change support again 4.Speed, ROM (range of motion) of limbs and cadence depends on the angle of lean and the ability of the runner to change support efficiently. The movement of the legs results from use of muscle- and tendon elasticity, gravity and momentum/inertia. An active landing should be avoided (extension of knee, dorsalflexion of foot, forced BOF landing). The thighs should stay relaxed in the swing-phase. So no knee drive! The knee moves forward, not up (or only minor due to momentum when speed is high)

Running runningtechnique hardlooptechniek pose methode Pose

My 1st attempt at the pose method of running; would greatly appreciate suggestions / tips on improving my technique. Ignore the last 10 seconds or so as I was fumbling with the settings on the treadmill.

Pose Method

Main errors before the training session; Landing (on heel) far in front of the body on an almost extended leg, thus braking the forward movement of the body. Furthermore, push-off action, mainly by the extensors of the knee. There's too much rotation of the torso and the head is in a "looking down" position and needs to be more aligned with the rest of the body (BOF, hip, shoulder). After training; Nice falling (relaxed calves, shin coming forward) in the start of the run, landing closer under the body on BOF and less push-off action. Still lots of room for improvement though. Most important is to get rid of active landing (reaching for the support) and make better use of gravity to keep the "ball" rolling and run On instead of WITH the legs.

Running technique pose method

Went to Apeldoorn to watch the Dutch indoor athletic championships. In the Netherlands most of the elite athletes and coaches are in favour of the "BK methode", developed by Bosch and Klomp. This is also the method used by the KNAU (Royal Dutch Athletic Association) that is teached to people that want to become a certified running coach. There are a few similarities with pose-method; Landing under the hip, short ground contact time, use of muscle-tendon elasticity and a strong torso. The main difference with Pose is that, BK claims that for human beings (having heavy big legs) it is not efficient to gain speed by increasing cadence. The accelaration and decelaration of the legs costs just too much energy. To reduce cadence, they promote to spend more time in the air by increasing the vertical oscillation, through pawback and push off action. As you can see in the vid, there is a lot of muscle effort and working against gravity. The athlete has to reposition the limbs by an active pawback motion of hamms and gluts to land under support again. BK states that the foot should hit the ground like a hammer on a nail (loud and hard). BK doesn't see a contributing role for gravity in the forward motion in running. For the middle- and longer distances BK allows a landing on the heel. To stay out of the injury zone, athletes running BK need a very strong and adapted body to cope with the big forces. Pose elects to use minimal muscle efforts, work as much as possible with gravity <b>...</b>

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De eerste Saucony ViZiPRO run. Een fun run georganiseerd ism Running Center Leeuwarden.

Running hardlopen Leeuwarden Jur

Roeland Smits POSE running

Roeland Smits POSE running

Do we need to activate gluts and hamms to apply more force on the ground to speed up and reposition the foot back under the hips (Pawback motion) or does it happen naturally? This video demonstrates a drill (from BK method) in which the participants are practicing the Pawback motion as a tool to improve running technique and speed especially. Running techniques that promote such movement, want the swingleg to move back ACTIVELY (from the point most far in front back to the ground) by activating of gluts and hamms. As this movement is said to take place actively, it is an act that needs the athletes concern and focus. As you can see, the participants in this vid try hard to actively reposition the foot under the body and increase the force applied to the ground. This for presumed reasons to reinforce recoil and push off action which will increase airtime and open up the stride. By doing so, running speed can be increased without an increase in cadence. Running methods promoting such want the cadence to be fixed at 180 spm or less. Some methods (like BK) that promote such an increase of ground reaction force by Pawback motion, ALSO encourage their athletes to drive the knee forward till somewhere about 90 degrees and extend the lower leg in front at the end of the front swing. This in an attempt to optimize loading (extra stretch) of elastic tissues of the hamstrings. This kind of pre-loading together with an active (conscious) pawback motion might easily brings the <b>...</b>

Natural running Runningtechnique posemethod pawback pose running pose methode running drills running exercises

Videoanalyses (210fps) which we do on a regular basis. Jur is running in black tights and orange shirt this time, instead of the well appreciated green pants and yellow shirt from 3 years earlier (check Runningtechnique 9 year old). Jur is still enjoying running and does pretty well. Doing a 3.05 on 1Km and a 18.49 on 5Km. In the vid he's running on an Inov8 Roadshoe (1 arrow = 3mm heel). Regarding framing Jur runs well within Pose standard. There are some visual aspects he can improve up on though.

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From heel strike to mid foot landing in slow motion.

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runwild.hyves.nl

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Dutch National indoor championships 1km, Apeldoorn, Omnisport februari 2010. In each age category there are about 20 boys and girls at the starting line. They had to select via previous events. The winning time in the youngest (8 year) category was Haico Boer; 3.33 75 Winning time in the eldest category (12-13 year) was Bart van Nuenen; 2.48.30 Well done!

Atletiek indoor atletiek

Nice running!

Bernard Lagat running one mil