Running technique Jacky/ hardlooptechniek/ Pose

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)

Category:

Sports

Tags:

• Running
• runningtechnique
• hardlooptechniek
• pose methode
• Pose

[poolax]

have you ever tried a less supportive shoe? like a vibram 5 finger or runAmocs? i wear a hurrache sandal, ive found it easier to run properly than in shoes without a big heel pad, which you dont use unless you heelstrike. your form looks picture perfect by the way

[Thjeko]

@poolax My regular shoes are minimalistic and I do run in vibram KSO's regularly. I like them. It feels close to barefoot running. The nice thing about the vibrams is, that they allow me to run faster and without concern, compared to running BF. Although the skin is toughened quite well, I still find myself running with caution on hard, rough surfaces (and tense up the lowerlegs a bit) when being unshod. Not sure and convinced about the advantages of the hurrache yet.....

Happy running to you!

[tubeteacher]

The technique shown in POSE vids (including this one) is the ball coming down directly under center of gravity and the leg pull-up is not reacting in time for full fluid motion. The sound you hear is not the normal pitter-patter of an experienced racer but rather 'eraser rub’ as the foot skids into the ground. With sprinters such as Carl Lewis especially or even Michael Johnson, their lead foot goes out front in the air before accelerating back to meet the ground in motion, thereby not braking.

[Thjeko]

@tubeteacher Thank you for your comment, interesting. I see what you mean.

You have to realize that I was never trained or taught how to sprint. Also the fact that I'm not an experienced racer, anywhere near the level of elite sprinters like MJ or CL, will definitely show off in my running. I'm just a recreational distance runner that switched from heelstriking to forefoot via pose method after suffering from a chronic hip injury for years that hold me back from ambitious running.

[Thjeko]

@tubeteacher In posemethod the sound of the foot touching the ground is often described as "tapping". Like "tap, tap, tap". I agree that the foot should not dig into the ground and make a scuffing sound, as I think you try to explain.

As I see it, this may occur for example, to brake forward movement as a solution to handle overleaning. This vid was one of my first running vids downloaded on Youtube. I posted it on the poseforum for advice as I was (and am) still learning ;-).

[Thjeko]

@tubeteacher I'm fine with your comment about the lead foot going out in front in the air (loading elastic tissues in hamstring and gluts) before accelerating back to meet the ground (pawback from recoil and stretch-shortening response). This is the way the foot is supposed to meet the ground, indeed with no braking. In pose method (except for the act of pulling), we don't add extra action to drive the leg through or alter the natural motion of the lowerleg and foot during the swingphase.

[tadaa11]

How do you run so fast in minimalist shoes? Seriously, no one really covers this.

[Jgeneraledger23]

You have a distinct advantage, you have very long legs.

[AngeliaMeagania673]

hehê_Î_fÉÉl_sÓ_lòÑëlý_tõDÀy

[freddijkstra]

@ap1234512 Sore calves are in most cases the result of still landing too much in front of your body. From personal experience I know that this is a hard habit to unlearn when you have been a heel striker that tends to land in from of the knee. Also, since it also tends to creep in again after a while. Consciously try to run a few times with explicitly focusing on landing behind below your body (under center of mass). For example by gradually shifting the position where you land back. Good luck!

[RedRaccoon91]

She's fast. Awesome form too!

[marti18golfgolf]

biomechanics aint too bad but this athlete needs to open up more. her stride is cut! how many track athletes do you see running like this? ALOT! my question is- pose method is being used naturally without even knowing it due to the fact that running correctly is perfectly natural so why use the pose

[vaponte8541]

Absolutely Awesome!  Perfect Form!

[Fleragon]

@ap1234512 oh yeah, you're completely right. i was only talking about sprinting, otherwise you should run do the bottom of foot method.