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- เผยแพร่เมื่อ 25 ก.ค. 2024
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00:00 What do ALL runners have in common?
00:24 All runners repeat these THREE (3) INVARIABLE ELEMENTS of running
00:43 Every runner goes through the running pose
00:47 Every runner moves over support
00:51 Every runner removes the support foot off the ground
00:54 These are 3 Invariable Elements of Running: Pose Fall Pull
01:00 What is the Pose Method of Running?
01:15 Prevent injuries, run faster, run longer
01:24 How to prevent running injuries
01:31 Most injuries can be traced back to your where your foot strikes
01:54 How to run faster
02:07 Falling forward is like using a gas pedal - the father you fall the faster you will run
02:27 How to run longer
02:50 Mechanical efficiency increase of up to 50% and oxygen consumption decrease of up to 20%
What is the Pose Method of Running? Known as a quick way to increase speed, the Pose Method of Running is also a way to prevent running related injuries. It is used by sprinters and marathoners around the globe and is a favourite method of health and fitness professionals. Our online courses are approved for 20 CEUs for PTs, PTAs and ATs (courses.posemethod.com)
Learn more at posemethod.com/running
Dr. Nicholas Romanov's Sports Education will change your athletic life, learn more at posemethod.com
Learn more about Dr. Romanov NicholasRomanov.com
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I had to comment on this fantastic way to run. I am a 61 year old Masters Athlete with High Jumping & Standing Long jumping being my specialties. My sprinting has never mirrored my jumping ability which was always discouraging. I kept reading about running with high knees, step over drive down, stand tall, and squat to get strong due to the force you apply. When I sprinted this way , I would actually get slower even though I did not take a lot of strides ( 18 strides for 30 meters ). Anyway, I used this method for the first time, and was astounded. First I ran my usual slow 30 meters in 5.15 seconds and 40 yard dash in 5.9. Using Pose, I ran 30 meters in 4.7!!!! and the 40 yard dash in 5.4!!!!. I have actually went from slow to fast ( yes for 61 years old a 5.4 40 is pretty damn quick. I have added one stride to my 30 meters, but knocked off .45 of a second which is unheard of for someone of my age. I even took side my side videos, and it is like night and day in the difference in speed. I am just thrilled, that I can't wait until my next meet in October at the Huntsman games in Utah. I cannot beat the best in my age group as they run the 50 meters in a shade under 7 seconds, but if I can do 7.4 as I did in practice, I can maybe grab a bronze medal depending on who shows up. In the past I would run between 7.7 to 7.9 which would always have me near the back of the pack. Thank you soooo much
good luck dude!
I learnt the pose running method in 2014 and I have never looked back... no more running injuries and lots of pleasure in running 💪🏿🏃💪🏿😍😎
Thank you for sharing!
Thank You!
back in 2003 when i ran xc and t&f in hs i read an article about it. hard to imagine how its described. nice to finally see what it looks like
Thank you!!!!! I watched this 8 year old video before my long run this morning and just WOW! Focused on falling and forefoot striking as much as I could consciously remember and I ran 15-30 seconds faster per mile @ the same heart rate as the other day. Now I see what may have contributed to my stress fracture too (I did a lot of heel striking).
Been trying the pose method for a couple of weeks now, honestly, it change my running, you'll quickly enter "the running high" phase faster when doing it
Very nice!
Excellent, and very easy to learn. Just run in place and let yourself fall forward to move in that direction.
If eloquence is conveying the concept with the least words you nailed it 🔨
I actually want to do all three
Carolina Liberty!!
Interesting vid, thanks! I thought it was odd the examples of the women doing heel first and the man was just on the front of his foot. This is also a factor of preventing injuries no?
Interesting
Nine years ago this video taught me to run way more efficiently and with fewer injuries. Running so much faster now.
🙌🧡
Whatever works
i am.learning the forefoot landing pull motion. my soleus muscle still in pain. what cn you say about my situation? it took 7days now. is it normal?
You are most likely actively landing on your forefoot. There's a big difference between passively and actively landing. In the Pose Method, we don't actively acknowledge the landing phase. Why? Give this a try yourself, run in place and pull your feet up, under your hips. Easy right? No focus on landing, forefoot, heel, it doesn't matter, focus on landing - quickly and hard. Now while you're still running in place, shift your focus to pulling only. Feels lighter right? Easier? And the biggest takeaway... You're still anding right? Even though you aren't thinking about it anymore. Same applies to when you run. We don't teach forefoot landing in Pose Method. We identify it, and discuss the different foot strikes to increase your knowledge of the running gait, but we don't explicitly teach you landing. There are just three elements of the Pose Method, Pose, Fall, Pull. Landing isn't one of them. Your soleus is sore because you're focusing on landing, and your muscles are fighting to maintain stability. That's not what should happen. Don't worry about landing, focus on pulling and relax. The rest should take care of itself.
Hi, i followed the pose method of running for a couple weeks. It has significantly helped me reduce injuries. But, after switching from heel to front foot strike, my shin bones are hurting like they're being crushed. What might be the reason?
you must be running on your forefoot as on toes without letting your heel touch the ground.
You are also probably still landing ahead of your body. This creates a shearing force on the shins even if you are landing on your forefoot. You can land on your forefoot and still not be properly executing the Pose Method.
Please do yourself a favor and stop "pose" running.
Read about running form, as "pose" running is about 10% of what actually makes up proper running form and a few things that have no place in a runners mind, such as "falling". Once you better understand proper form and a few running dills you will understand what I mean. And you will not have shin issues. As you will learn that you should strike mid foot directly under you center of gravity driving your hips forward. If the focus is on falling you're probly to high off the ground increasing the impact or leaning to to far forward forcing you body to shorten your stride putting too much pressure on you shins as you strike behind your center of gravity, the focus should be more about driving the hips forward.
I'm just disturbed that so many people are talking ng about this pose thing. It's just a lazy excuse for running coaching.
@@schappef Not midfoot but on the balls of your feet. Run barefoot and you will see.
@@schappef I'm disturbed that you think landing behind your general center of mass is physically possible....that and midfoot. Considering that midfoot is anatomically the arch of the foot, I highly recommend you examine your information.
Has anyone else had the experience where switching to this style of running seems to be less efficient? I have a hard time keeping my heart rate down when running this way for only a mile or two, with a cadence of about 175-177 steps/minute...
Yeah I've had that problem to! I've found you really need to shorten your stride when increasing the cadence and that's helped significantly
You may also be activating under-utilized muscles and tendons to run this way, which will work less efficiently until they're properly conditioned. Also, it can be easy to tense up because you're attempting to become hyperconscious of your form. This under-utilization and tension can be inefficient and result in a greater need for oxygen.
it happens to some for various reasons as the guys mentioned in their replies. The most important thing to understand is that you're not switching to a different style. You're cleaning up what you already have. We all go through the running pose, better runners do less, so-so runners do a lot of stuff between their running poses. That's where the effort is wasted. The heart rate increases for different reasons - for some it is because they suddenly run faster than they are used to, for others it is because they put in too much effort into cadence and pulling. Cadence and landing should not be your focus. Your sole focus should be maintaining your running pose, i.e. as you change support focus on getting into the running pose to facilitate the falling forward (gravitational torque) so you could change support by removing your foot off support by pulling it up and arrive in your next running pose. It's a cycle. Everything else is the result of your falling forward, pulling your foot off support and landing in your running pose .... to start that cycle again. To help with cadence put on a metronome on your phone and run only for as long as you can maintain that quick change of support. Eventually (how fast it happens depends on your ability to grasp this physically and mentally) that distance will increase and you will be able to run longer and faster.
Lower efficiency. Your body needs to learn the new form. Give it time.
Are you leaning forward at the chest, or falling forward at the hips? You should fall forward at the hips.
Is it just me? Seems like all or most pose running videos are like a decade old. Not complaining, but just strange. I do practice this a lot regardless.
☑️☑️
Music is very annoying. Maybe lower it a bit. I know this was 6 years ago, but goddamn
Lmao this is me on like every video
The real Pose Method only uses the front of the foot, not the heel.
That was example of bad running form.
The real Pose Method talks about the whole body and key poses. Landing is a byproduct of good technique. Focus on maintaining the running pose and proper landing happens on it's own and is appropriate for terrain and each step.
@@posetv Sorry, I was angered by the heel striking at the beginning and left about 30 seconds in. I thought you were some sort of impostor. Taking a second look, aside from the bad examples at the beginning this is a good video.
I'm about half way through reading Dr. Romanov's book "Pose Method of Running." As I'm sure you know, he does put a heavy emphasis on only running with the front of your foot like a spring. At most, the heel should lightly touch the ground.
@@carrytrainer.editor3321 Hey - all good. Glad you're reading that book! Long story short - the emphasis is on maintaining your bodyweight on the forefoot while any other part of foot can also touch the surface as necessary.
@@carrytrainer.editor3321 Try this - stand on both feet. Lightly lean forward to shift your bodyweight to forefoot without moving your feet. Lean sideways - feel how pressure on your feet changes placement? Lean back a bit to feel pressure switch to your heels. So the key is to maintain your body weight on forefoot. No need to be on your toes or keep your heel forcefully off the ground.
Is this where we’ve gotten? People don’t know how to run? Our ancestors are so disappointed.
LOL which ancestors? The ones that had to chase their meal or the ones that wore the togas? Runners were always an exclusive small group - they were either delivering messages (ultra runners) or obtaining the food for the others. Running skill is not a birth right or a given. You either are born with a talent (like any other talent) or you learn how to do it (like any other skill). Even among modern day Raramuri (Tarahumara) not the entire tribe runs or can run and only a select few are able to go the distance.
Everybody knows how to run but just a few know a more efficient technique
@@storn8230 maybe "everybody can run but few do it well". Because to say "knows how to run" implies they know what they are doing and most people just go for a run without much thinking.
Our ancestors are thinking, “ we developed brains and technology so that we don’t have to run for food anymore or to run away from predators. Yet these 21st Century idiots feel like running FOR FUN??? Running was a dangerous and unfortunate necessity for us.”