Training runningtechnique (pose)

[9tonite]

But the big question remains: have her race times improved?

[MarkusAir2000]

I got a slight ankle pain/soarness after run. Im not landing on the heel... Any advice what I do wrong?

[kk6aj]

hello, do you still use the belt? because if the price is reasonable i would consider buying it off you quite gladly???

[bergerkos]

Funny thing what she's doing is quite the opposite to what Gordon Pirie is talking about in his book "Running fast and injure free". The book is available online for free and is a nice book by one of the famous champions who kept training all his life and trained quite a few champions himself. He says landing on the toes is the only safe technique, no matter sprint or marathon. And it works, too.

[micklouie]

How do you get information on using this running technique or get training? It is something I'm trying to learn to get better running form.

[marti18golfgolf]

what a load of carbage. a simple aid to imprve this athletes biomechanics would be a hill. a hill will ingrain an athlete to push of the ground thus landing under COM and on the BOF. if an athlete cannot jog properly then the coaching is bad. this so called belt.....come on! PUSH OFF THE GROUND and never pull

[keithallenlaw]

Running is as problematic as jogging. Stop the insanity. Walk and do sprints. Both are part of your primal blueprint, not jogging or running. Get up on your ball and lean forward and pretend a friggen bear is chasing you. That builds power and strength. And get out into the woods. Pavement is sooo boring.

[therunningpianist42]

@keithallenlaw : I am into the primal blueprint as well, and understand the points on "chronic cardio". But do not impose your beliefs on others please. Some people do enjoy running, believe it or not.

[keithallenlaw]

@therunningpianist42 Sprinting is moving forward. Running is up and down. Go ahead and pound your joints, more power to you.

[therunningpianist42]

@keithallenlaw : umm.... running is up and down and not forward? You don't apply vertical forces while sprinting? Wow. Okay, smart one. You probably can't even sprint fast, lol...

[keithallenlaw]

@therunningpianist42

Running starts with the heal and rolls forward to mid-foot then the ball. Sprinting is ALL ball of the foot. Any professional sprinter will tell you, if you are sprinting correctly, that all of your energy will be projected forward. Running with heal strike will naturally give you an upward movement. Go do the research smart one.

[therunningpianist42]

@keithallenlaw: Sprinting is a ballistic activity, as is running- we project ourselves mostly horizontally, but also vertically, to optimize stride length and obviously to overcome gravity and get us traveling through the air. Even if all the active muscle contraction may be put into moving forward, there is still a large amount of vertical forces going on, no matter what. Also, proper running and even jogging isn't a "heel-toe" rolling action, because that doesn't make us of muscle elasticity.

[therunningpianist42]

@keithallenlaw: If you watch the very best middle or long distance runners, they land on the ball of the foot like sprinters do. They don't go fast enough to have their heels not touch the ground, but they're not "heel striking" just because their heel touches down, nor do their heels absorb the force- it's just that the foot is loading up potential energy.

[borgesian2]

I really dig your videos, is very encouraging to see your progression. What is the time elapsed in this video ? Is it all in one session ? Do you strongly recommend the belt to speed improvement ? Is not clear from your previous response.

Thank you for taking the time to post these, I started correcting my heel strike, by running barefoot and in alignment, and will now move on to learn pose.

[hgraves1]

How helpful is the belt? I am having a hard time trasitioning to the pose method. My IT band is actually really tight, and from what I know about pose it should not be hurting so I am obviously doing something wrong. I have shortened my stride big time, so I am not sure what else I need to do. Could it be my range of motion. Help!

[Thjeko]

@hgraves1 Hi, You're probably still braking your movement. This, together with other errors might lead to an overload of the lateral complex (ITBS). Check this vid on my channel; Running technique training (ITBS). Anything recognizable? Also make sure you DON'T RUSH INTO THE PULL, in a false attempt to ensure a quick change of support (high cadence and short strides), by NOT allowing support to take (load) bodyweight. Doing so means braking the movement and tendons especially will not like that!

[Thjeko]

@hgraves1 The belt (if proper used!) might help you to not overstride. Furthermore it can be a nice tool to help you gain the right perception (feeling/awareness of good action and timing) of pulling the ankle "under" the hip.

[KeKambeng123]

Thjeko,im not good in english.but wanna know how the foot suppose to land n swing.look like u r going to strike with ur heel but ended with ur fore foot.is that how its work?how about the leg swing? tq thjeko

[Thjeko]

@KeKambeng123 In pose method we do not to worry about (or focus on) landing. The quality of our landing (touchdown) is greatly influenced by our ability to allow the swingleg to land on its OWN. This can be very hard at the beginning as we're more concerned with finding a safe support (extending the lower leg in front, dorsal flexing the foot) than pulling the leg from the ground.

[KeKambeng123]

@Thjeko thanks! it takes time since im learning from vdeo..

[charliehaviland]

beautiful transition to a fore-foot strike running style - faster cycling, less head movement - simply lovely! 

[charliehaviland]

beautiful transition to a fore-foot strike running style - faster cycling, less head movement - simply lovely!

[tmdavinci]

bad running

[Thjeko]

@tmdavinci Hi there, Not a very encouraging comment to someone trying to improve on running. Too bad you didn't put forward any motives or arguments to clarify your opinion to this vid. This makes your comment less valuable and IMO not interesting. I expect it would be nice to see a vid of your running performance as I presume this must be excellent and definitely worth looking at. So please make me happy, I love to watch good running ;-).

[pabanil]

How to have a big steps?

Nahum

[Thjeko]

@pabanil Hi, by increasing the angle of lean (degree of falling). A bigger angle means faster falling in which the COM (center of mass) of the body moves faster and further away from the body compared to a smaller angle of lean. 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.

[Cloxxki]

I just started running (very short intervals) on water shoes / aqua shoes / water socks, whatever you may call them, and even some barefoot running (same technique, just takes more care). Just slipping on the water shoes, it all becomes natural. Cadance shoots up, stomping becomes tapping. Vertical head movement (perfectly clear with that wall in the background by the track) is greatly reduced. Heel landing is impossible, you just get it right, instantly. My ultimate coach : 6 Euro shoes...

[strikernl]

Is this what they mean with dorsi-flex running? Because i'm learning from other movies to run with a rigid ankle, and keeping the motion in front of the body instead of behind the body.

[Thjeko]

@strikernl Not sure what you mean. Landing heel first with the bodyweight (general center of mass) behind might be called dorsi-flex running. In this vid I teach the runner to land close under the body and lead the movement with BW over the ball of the foot. A rigid anke is no good in running! Check the "Barefoot running in the snow vid" on my Thjeko channel for the biomechanics of the lowerleg and foot (read the comments in the info block aswell). Good luck!

[posecoach]

Great improvement! I am sure it feels so much better to run this way. When I coach people I do not use the words "foot strike" Think of words like touch, tap, kiss, etc.... It makes a difference...Great job POSE coach!

[mbrls]

POSE might work for me. I changed from heel-toe to toe-ball a couple of years ago. My times have improved but my toes and foot hurt. Especially the left little toe and the inside of my left arch. I also hurt my left ball of foot pretty hard about a year and a half ago. I'm seeing POSE drills here on youtube, as well as POSE's site. But is POSE for me. And if so, should I stop running for the next few months and only drill?( i hoped to compete in a 5k on Feb.13. Any info would be appreciated.

[mdo0bm]

recently "switched" to front foot strike and doing my best "version" of pose based on my limited understanding of it. on my last two 15K's though i improved by at least 15 seconds per mile, and it seemed super easy. my foot and calf is sore now though. will this eventually go away? and is it ok to "bounce"? you (thjeko) dont seem to bounce at all in your other videos..

[Thjeko]

@mdo0bm ; Hi, well done. But be careful! Take your time and allow your bones, muscles, tendons and other soft tissues to adapt to your transition from a heel (?) to a forefoot strike. The process of learning will benefit from a better understanding the biomechanics of efficient running. It ain't a quick fix for most of us. Be patient and listen well to signals of your body.

[Thjeko]

Furthermore;

A bounce is okay if it's not a deliberate intended push off action. The ability to make good use of muscle-tendon elasticity will provide you enought height (4-6cm) to "fall" (unweight) support again. This requires a short time on support which (in posemethod) we aim to achieve by leading the BW (bodyweight) over support in the most efficient way and by pulling the ankle "under" (not litteraly but directed towards!) the hip. Cadence must be at least 180spm.

[wazzup105]

remarkable how the belt turns her from a heel striker into a forefoot runner.

[Thjeko]

Well it wasn't the belt only I'm afraid. We had about a two hour technique session in which the belt was used for about 5 minutes. Mainly for the perception of the timing and direction of pulling.

[someoneyourknow]

Her hand movement is still bad even after the belts. Secondly, she is slightly tilde forward and not exactly straight while running. Otherwise foot movement has improved after running with belt.

[DeekPitty]

she is supposed to be slightly foward. she is using the pose method.

[someoneyourknow]

Belt was useful. Where to get one?

[Thjeko]

I only use it a couple of minutes in a two hour training, but yes it gives a nice perception of pulling. It needs some verbal instruction to get the most out of it. Google Joe Sparks, EZ running belt and you will find out more about it.

[Thjeko]

With a two our training session I meant a runningtechnique session to learn people how to run efficiently.