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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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4 quick and simple steps to improve your running technique. This clip is designed to help anyone wanting to learn how to run on there forefoot or adapt the pose running method to there training. Running on your forefoot will increase your speed, efficiency, balance, increase your stability, reduce injury and impact to joints and muscles and give you greater propulsion.

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As Pose Running takes off in Australia and NZ, find out more about running technique in May RW, on sale 15 April. see www.runnersworldonline.com.au

rwmagazine Pose Method of Running pose running Nicholas Romanov forefoot strike Runner's World running

Coming in 2011!

new balance pose running

Dr. Ryan Hewitt and Coach Dan Vadala teach pose running drills

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In the Pose Method of Running, it is crucial to pull your feet quickly off the ground. Pulling quickly requires your hamstrings to be finely tuned in order to be responsive. Dr. Romanov recommends the following strength conditioning exercises to strengthen your hamstrings. Featuring 800m Bronze Medalist Debbie Savage.

Strength Conditioning Hamstring Exercises Pose Running technique

Vertical Oscillation, a leading indicator of inefficient running form, is minimized when the runner focuses on recreating and holding the the" running pose" on support while "falling". The 'running pose' requires a willful and practiced stillness during the force moment or the support phase of running. It is a "be here now" moment of stillness - a pause or a "set-up', if you will , in which thoughts of the past and the future are counter-productive because the future is dependent on how well you can "Be', or hold the pose at the present moment of interaction with support. The desired future outcome - acceleration - and the ability to accelerate over and over again - is always dependent on how well one recreates the Pose in a very short window of time on support. Acceleration only happens during the support phase of running and only occurs once the runner enters into what Nicholas Romanov first identified as the "running pose". Strength for running is needed only to hold this 'pose' for the interaction of the body weight with support, and, to a much lesser degree, to pull the support foot from the ground. Agility and quick reflexive muscular response is needed to pull the foot from the ground, along with the ability to quickly perceive the BW as it moves through a range of being "on" and "off" support. Both body and mind are engaged in perceiving the appearance and disappearance of Body Weight on Support.( BW and support are interchangeable terms in many contexts). With <b>...</b>

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Allready pretty good form. Errors (best seen in the fast running parts) is the excessive knee drive (use of hipflexors). In the swingphase the knee should come forward due use of muscle- and tendon elasticity of the hipflexors, gravity and coriolus "force". There is no need to activeley drive the knee forward and definitely not upward. Doing so will force a landing ahead of the body. Also it will keep the runner back from falling (leaning) efficiently (as the abdominal muscles will rotate the pelvis backward to stabilise it and create a solid punctum fixum). In the last runns, the knee swings forward in a more relaxed manner, the lean is better, the landing is more under the body and there's also less push off.

Running technique (Pose)

Flexibility and mobility of the foot is essential in your running gait and in almost every movement pattern performed by the body. Without this you will have poor bio-mechanics that will effect the body in more ways than you realise. Poor bio-mechanics of any body part will either increase the landing forces acting on the body or increase the work to be done by other muscles resulting in loss of efficiency and an increased chance of injury.

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Carl Borg analyzes my running technique at a 2-day CrossFit Running and Endurance Certification program in Toronto. This is not a video to demonstrate proper POSE running, it is of me trying to learn!

POSE running crossfit

3 Rounds of 800 meter run Rest 2 minutes Remember to focus on your form!

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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

Dr. Nicholas Romanov analizes one of our Pose Coaches' technique during a recent South Beach Clinic. Our Level III Coach Dr. Andrey Pianzin has great running mechanics with the exception of landing ahead of the body. Please enjoy this analysis and apply it to your run. How do you measure up? Pose Tech Productions Production Designer: Severin Romanov

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Drills in order: 1) 2 foot hops in 'S' springiness body position (elasticity) 2) Pose Stance (body position, alignment, balance) 3) Change of Support (unweighting, elasticity, pull to Pose) 4) Hop in Place (pulling, elasticity, alignment) 5) Pony (minimal change of support, elasticity, unweighting) 6) Front Lunge (pull with hamstring, lean, elasticity) 7) Double Lunge with Switches (Pose body position, coordination) 8) Forward Change of Support (Falling and changing support) 9) Pose Skips (elasaticity, timing, relaxation) 10) Forward Pony (Falling, minimal change of support) 11) Forward Lunge (Pulling, timing)

Pose method running drills jonp

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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www.thebiomproject.com 6week training program to make the transition into ecco biom and pose running.

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Dr. Romanov and Connie Sol talk to Kristi Krueger of Channel 10 about Pose Running and it's benefits.

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Barefoot Benny analyzing Mary C.'s barefoot running technique, both before and after Pose Method instruction. She is running in her Newtons.

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Before and after running videos.

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Here is my second attempt at doing that Pose Running Drill on the treadmill. The drill is to alternate 30 seconds of regular running with 30 seconds of an exxagerated form of Pose running, where you lean forward and focus on putting your foot down slightly behind your hips. See more info about this drill here: www.triathlontrainingblog.com This time, I warmed up for a few minutes, then did 2 minutes at each speed: 6. 7, 8 mph. At each speed, I alternated 30 seconds of just regular running, with 30 seconds of the drill. Oh, and this time, it's at zero incline. I had to put a 1 inch board under the back feet of my treadmill, since it's lowest setting is 1.5% incline.

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Here is a pose running drill my run coach gave me to help get the feel of gravity working for me. I'm not very good at it - LOL! As always, I will keep tri-ing! www.triathlontrainingblog.com

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MovNat inspired training for POSE Running - developing perception of bodyweight on support.

movnat training POSE Running

Magistral

Metodo Pose Running

Barefoot Benny Personal Fitness analyzes Denis S.'s running, both with shoes and then barefoot in Pose technique.

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Running on ice is a good way of learning how to pose run. you can't strike in front of the hip or you will slip and you can't push behind you because you will have no traction. Leaning forward and pulling your feet quickly off the ground as you strike is the way to go.

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Pose Running Comparison.

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Barefoot Benny analyzing Eglae R.'s running technique, both before with shoes and after barefoot with Pose Method instruction.

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