Running Technique Romanov's Pose Method

Speed in running is determined by cadence and stride length.
The goal in Pose Method is to have more efficient running technique.
Rather than using an inefficient heel-toe landing, the aim is to land with the center of mass over the ball of the foot (hips above the ball of foot) with a bent knee in a position of alignment on "Support" known as the "Running Pose" (The fly-leg should be pulled to come underneath under hips.) This allows the general center of mass to accelerate horizontally via gravitational torque (forces-based), rather than going "up" vertically because of the use voluntary muscle contraction at the time of landing. A "push" causes vertical oscillation, one of the primary indicators of inefficient running technique.
The running pose is the only position we can fall from so that we don't have to push or use voluntary muscle contraction a the time of support other than pulling the foot from the ground. The sooner we can reach the Pose during the support phase, the quicker we can fall (or lean) out of balance.
Or put another way, as soon as the body weight comes into balance over the ball of the foot, we can begin falling past the vertical line. As we fall further from the point of balance, we move faster.
Cadence being one of the major components of speed in running, the ability to quickly change of support is essential. Speed of falling determines cadence.
The Running Pose comes together by "trigger" pulling the support foot in the direction of the COM while on support. (The pulled foot/leg will find its own height based on speed of the runner.)
Horizontal acceleration on support, through falling/leaning, combined with a fast pull (change of support), will determine speed. How far and how fast can the runner fall and still recover the Running Pose? A deeper and faster lean will result in faster running, as long as you have the skill to recover the leg from the ground as well.
To meet the requirements for speed - stride length and cadence - the application of BW on support is a must. Without it both stride length and cadence are compromised.

The execution here is far from perfect, but it is a big improvement over my former heel-toe running, where it takes quite a bit more time for the COM to line up over the BOF.
The best way to view the video is frame by frame.
Using a camera that shoots 30fps, the standard is to reach the running pose within 1-2 frames, and to pull the foot from the ground after the Pose, within 1-2 frames. My pull could be faster.
Using gravity as the motive force in running, starts with the BW (including the fly-leg under COM) landing on support at the right time in the right position.

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Sports

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• running