Running different paces (pose) / Looptechniek Pose methode

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

Category:

Sports

Tags:

• Runningtechnique
• Pose running
• hardlopen
• hardlooptechniek
• blote voeten
• barefoot running
• forefoot landing
• Christopher Mc Doughal
• Pose method

[camilocuesta]

Her back is a bit stoop. Otherwise it makes a good point of the fact that different pace requires a different pose. Well done!

[Thjeko]

@camilocuesta True. My thoracic spine is very stiff due to Scheurmanns disease. Nothing really serious but also not too convenient. Scheuermann describes a condition where the vertebrae grow unevenly (front part less than back part), resulting the signature "wedging" shape of the vertebrae, causing kyphosis. This disorder of loss of vertebral height (in front), may show as a visual 'hunchback' or 'roundback' depending on where the apex of the curve is.

[jstnhnh]

What kind of shoes are those?

[Thjeko]

@jstnhnh Those shoes are the Puma H-streets. Still available now and then, but pretty hard to find. They have been replaced by the Puma street Kosmos. Lots of pose folks love them. If you got wide feet, take care as the toe-box might be to narrow. The foot (toes, metatarsals) need space to spread under the force of impact. If not, there is a change you'll "squeeze" and irritate one of the many tiny nerves under the foot.

[tsunky]

In Pose running do you actively use the hamstrings? If yes, don't you run the risk to stress them, as they are rather weak?

In your videos about a kid running like a God, I've the impression that he doesn't think to activate his hamstrings, and simply keeps shoulders and breast in front of the hips, meanwhile the leg recovery happens with hamstrings relaxed.

Please help me to understand.

[Thjeko]

@tsunky Hi, Yes in pose running you actively use the hamstrings. The risk to stress them isn't high as it's really not a forceful action that the hamms are into (the lowerleg and foot are not too heavy). Furthermore the pull is just a quick snap kind of movement. There is no need to pull up all the way up under the hip. The ankle "pinging up" and (with higher speed) the lowerleg folding behind the tigh is determinded by pace and the quality of running (landing position, relaxation, cadence).

[Thjeko]

@tsunky The kid does a lot of things very well and this will create good opportunity's to allow the natural forces to add to the pull. For example recoil from the plantar fascia, achillis and calf muscles. IMO he's a little late pulling because of pushing-off (especially at slower paces). With a more timely pull he will be able to recover the leg more quick and land closer under the body. The pull is just about breaking contact with the ground, but it has to be well directed and well timed. ;-)

[klevdav]

She runs great

[u030004]

hey

thanks for your great uplord. i have run over 10 years,but now i think my posture.

and "BOF" means the forefoot, metatarsal area?

another, "no knee drive", what does it mean?

thank you so much.

[nknkstar]

You certainly are the most graceful POSE runner on Youtube. Thank you so much for so many educational videos. I just started experimenting with this method primarily to reduce my leg (knee and metatarsal bones) injuries. I feel and it's quite evident from your videos, that this method does involve pounding of forefoot, ain't it? I get caught between 'pulling' my leg as up as possible and hitting my forefoot hard when it touches the ground.

Can anything be done to avoid this?

[drone713]

she should lengthen her stride angle.

[sicapitan]

@tsunky great comment, thanks

[tadaa11]

Your cadence seems very high.

[uknowigotskill]

Thanks for slowing it down all i saw before was a blue streak.

[therunningpianist42]

I've read that ground contact time should be shortened by quicker and more efficient application of force, instead of getting quick with the feet (pulling them up). Also, many believe that once the hips are extended, we do not need to consciously pull the foot up with our hamstrings. Also, Michael Johnson seemed to have very little forward lean- he looked incredibly upright as he sprinted.

[antonino4300]

Running Freee - Iron Maiden