Pose running technique training (before and after)

Keep in mind that between the "before-" and "after" vid, we were busy for about two hour teaching pose method through the elements of Pose, Fall and Pull and understanding the concept of pose (the role of gravity in running, muscle-tendon elasticity, muscular action, etc.) Lots of drills, improving awareness (perception) of good movement, integration of good action in the running movement etc., etc..
I tried to be most accurate in my explanations of things happening in the vid. Nevertheless, be aware that wrong interpretation of written words (which often happens), may lead to wrong conclusions and actions. I you want to give "pose" a try, make sure to fully understand what pose is about by looking up a little more then alone this vid ;-).

Category:

Sports

Tags:

• Pose running
• poserunning
• pose method
• pose methode
• pose hardlopen

[ZidaneSteiner]

Your body naturally moves to a forefoot strike when you run faster. Thats why elite runners run that way. But when you run slow, the natural tendency is to heel strike, and when you walk, you heel strike. This is natural... but when you try to forefoot strike at a slow speed, or heel strike at a fast pace, thats when you run into problems because you are forcibly changing your natural human biomechanics.

[Thjeko]

@ZidaneSteiner I respect your opinion but I disagree. Hope you can live with that. Check the vid of "Usain Bolt easy running" (also on my channel). It is true that our MODERN, natural running style (especially when running slow) is different than the running style of our ancestors (or even grandparents). The heavy, cushioned, motion control shoes that the shoe industry is selling us as running shoes, allow us to run in some kind of "walking mode" (heel striking) way.

[erase71]

I love running and did strength training exercises for 2 months. repeated again for 2 more months but on a sparring and very irregular basis only. now, i think i have glutes pain and my left knee is aching after less than 7km runs. i feel that my left leg is heavier even when just walking. can i send my vid over so you can me too? thanks in advance!

[Thjeko]

@erase71 That's okay, but be patient with my comments. Please shoot one with good quality (30fps), otherwise it will be hard to do good analyses. Use the vid of my clients as example.

[1969jmac]

You know there is SOOO Much info out there about running. Chi, pose, newton, barefoot etc..all these methods seem to be very similar with slight variances. The problem with them is that they are hard to use, unless you are already a good runner. It is very hard to use these methods slowly. Everytime I try either of these methods I have to run fast to execute the form properly. I can't keep that up long as im not in great running shape. These are not good for slow training only for strong runners

[Thjeko]

@1969jmac In the learning process I also experienced more difficulty running slow with good running skills than fast. This might come from the fact that we tend to lean too much in a false attempt to search for some kind of free falling sensation. This is often just too much for the current skills and timing of pulling the foot to keep up with with the body. The angle of lean is very subtle and with better perception of good posture you'll be able to fine tune this. You can do this too ;-).

[Thjeko]

@1969jmac There are many differences between pose- and Chi (etc.) running. Chi running for example teaches midfoot landing (front- and backside of foot evenly weighted). Pose wants us to weight (touch down) over the forefoot to be able to optimize the use of lowerleg- and foot muscles (i.e. calves, achillis, plantar fascia) to dampen the impact from landing together with optimal loading of elastic tissues. Check vid and description: Chirunning (Danny Dreyer) on this YT channel for more details.

[percdann]

Usually videos like this on youtube are rubbish, this is an exception. Great work, if i were to say one further thing it would be to work on hip flexors, they seem to have a small range of motion

[Thjeko]

@MaloMaloProductions Well, you can't have it all in one session.... ;-)

[SwimCycleRunCoach]

Like the video. The only negative I find with the Pose method is the lack of drive off the rear foot. I think Dr Romanov has to address this for people who not only want to run well but also at the fastest end of the spectrum.

Cheers

[Haplo1985]

Hi, i have a question. i ve benn runnig for some time but the people who see me running says that i jump when running. I feel it too and waste too much energy doing that inconcious jumps. Do you have any advice or a video to correct that bad habit. Thank you very much.

[Reverendrunner]

Something for me to practice on. I will be trying it on my next run - tomorrow, and the next the day after and the next... Well you get the point and I will be trying it. Run on all.

[Thjeko]

@babbfamilyidaho Hi there, I guess I said "front shin MUSCLES", not bone. Perhaps "anterior shin muscles" would have been more correct.

Furthermore; English is not my native language, thus spelling errors (or incorrect translations from my own Dutch language) may occur. I don't try to sound (or be) scientific. I rather explain things in a way that is understandable for the majority of people.

[Thjeko]

@walatalalaw I totally agree with all what you say. I'm a fan of natural running (learned via posemethod) and I prefer to see athletes land forefoot first with (if speed isn't too high) a drop of the heel afterward. This is what we aim for. The runner in the vid (at least IMO) improved on his landing pretty well. Much closer under the body with significantly less impact on the heel. See? There is still room for further improvement though and there will always be (-;.

[walatalalaw]

I have a question: with all this natural running trend going on, and seeing you speak a lot about absorbing impact with your joints, etc., how come you run heel-toe?

I'm not saying I'm an expert, but the logic seems to be there: you use the natural spring mechanism built in your foot for running to absorb more impact. The impact is absorbed by your muscles and not by your joint cartilage, because none of your joints are straight. What do you think? The first humans didn't have nike running shoes