Jacky Slowmo (Pose method) / Barefoot running style

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.

Category:

Sports

Tags:

• pose running Jacky Ledeboer
• BAREFOOT
• RUNING
• STYLE

[snorman1911]

I don't understand why POSE aficionados insist on saying they "don't push off". I know you think that, but video clearly shows the opposite.

[Thjeko]

@snorman1911 Might be that you misunderstand the concepts of Pose. The major tool Posemethod uses to teach movement is perception. Perception is about awareness of movement gained through multiple senses. The perception of athletes running pose is that they don't intend to push off actively (consciously). In reality there IS a push-off, but it happens reactively through the loading and unloading of elastic tissues and the contraction of the muscles involved. We don't add any extra effort! Yes?

[snorman1911]

@Thjeko I understand that, but in my opinion the way it's presented is vague and misleading. Telling someone to "not push off" leads them to compensate incorrectly if they take that literally.

[Thjeko]

@snorman1911 I agree that telling someone to "not push off" might lead to incorrect compensations if taken literally. Changing running form via pose method needs more "study" than just reading an abstract or some articles. With a little more investigation in the pose theory and background it is IMO hard to miss Posetech's point of view on this. All the books and several articles on the website explain the role of ME and put forward numerous of (jumping) exercises to improve on "push off".

[therunningpianist42]

I have a question- If we use racing flats or minimalistic shoes for training as a compromise from barefoot training do we need to replace after a lot of miles are run in them like conventional runners do with "regular" training shoes?

[Thjeko]

@therunningpianist42 You may run in them as many miles as the shoes feel fine to you. When technique is good, you don't need to "refresh" your shoes because of mileage. I have some shoes that almost show holes under the sole, but they still do fine ;-)

[MrStephanvdberg]

Very smooth running, nice. Funny to see how the right leg is lifted much higher than the left. I think I'm doing the same and was sort of worried about running "unbalanced". But if Jacky can get away with it, it can apparently not be so bad ;-)

[kprabha54]

I am 56 and I started running Marathon at the age of 54. I have had injuries to Knee, ankle ,hips and calf. With help of strengtheneing exercises I have recovered. I am finding pose method tiring as I get stiff trying to maintain the posture. Should I relax( particularly calf/ankle) and lean to froward roll? I get pain in my calf after 5-6 kms.

[comedianhost]

Beautiful Beautiful Beautiful!

[Thjeko]

@bcolovas Hi, In posemethod we teach movement via drills followed by short runs (20-30m). In running these drills are related to pose, fall (bodyweight leading movement) and pull. Good actions will lead to proper perception (awareness). When first starting performing these drills they definitely need our focus. After a while, when we will feel more comfortable with the new movement, it'll become subconscious.

It's not strange that you feel tired and awkward at first, but it should get better!