FAQ

The Pose Method was developed by Dr. Nicholas S. Romanov in 1977. POSE Method is about key body positions “Poses” that go through movement in time. Gravity plays a key role when achieving all movement. Redirecting the force of gravity from the initial position to achieve the final position. There are three poses in the Pose Method of Running and they are Pose, Fall, and Pull. In running the “Pose” position is happening during the stance phase and then gravity is interacting with our body “Fall “for supposed though action reposition on our body “Pull” to achieve the final position back to “Pose”.

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Good running form should have these components:

• Effortless
• Light
• Smooth
• Without muscle tension
• With quick legs turnover
• With short support time
• With almost silent landing
• With landing on a forefoot or flat foot
• With landing close to the vertical line going through the GCM
• With small vertical oscillation of the body
• With small upper body movement
• With slight forward lean or erect trunk position

If you ever say “I hate running” due to a lack of these components you might consider to get specific training to improve your like for running.

Theory & Practice: What is good running form?

You want to achieve as close to zero drop shoe to avoid any compensations when running and maintain the flexibility of your foot and ankle. When changing shoes keep in mind the amount of training you are performing, just like everything else it takes time and perfect practice to achieve ultimate goals. One can cause severe injury if not adapted slowly into a zero drop shoe. When wearing more cushion shoes for a long period of time, you start to rely on the shoe instead of the muscles in your foot/ankle which causes muscle imbalance and leads to prolonged injuries.

Remember when you were a kid and your coach always told you “stride it out” to go faster… but when you stride it out, you reach in front of your center of gravity causing heel or flat foot strike (the ground reaction force is 3x your body weight that begins in you heel, goes through ankle, jars up the knee, and finally hits the hip and spine), it also decreases your cadence due to spending more time to transfer weight from one foot to the other. You want to maintain your feet underneath your center of gravity to avoid the unwanted force.

The Pose method focuses on biomechanics, neuromuscular control, proprioception, and how to move your body efficiently against gravitational forces to prevent injury. By using the Pose Method you avoid the excess weight on ligaments, joints, and muscles. The Pose Method looks at the whole body working together as one unit and attempts to avoid compensations.

When starting the Pose Method calf soreness can occur around 2 weeks while you are adapting to a new technique as well as the neuromuscular re-education of loading the calf muscle.

Training: Calf Soreness

With distance comes training, endurance, and maintaining proper form throughout the run. The problem is fatigue, when fatigue hits your form goes to trash. So it’s important to work on short distances and work up to longer distances. Once you feel your form has changed or you start to have aches and pains, stop, reset, and start again.

Training: How to Keep Good Running Form for Long Distance

The worst thing to do after a marathon is nothing. You want to bring your muscles back to a normal contract-relax cycle. Perform a concentric regime with 2-3 sets of 20-30 reps in one set to receive burning sensation in your muscles. Another thing is to go back to the basics and work on form technique drills. It is also recommended to take a hot/warm bath with apple cider vinegar and have some miso soup.

Training: How To Recover Faster After a Marathon

To increase speed you need to increase your cadence and the more you increase your fall angle the faster you are. For sprinting, your cadence should be 220+.    

Postural alignment is crucial when performing any physical activity. When your head deviates from the proper position it causes muscles to activate incorrectly followed by muscle imbalances, the movement becomes less efficient, and fatigue can kick in quicker. It is so important to master the basics of movement.

Technique: Head Position When Running

Jogging 180+ spm

Sprinting 220+ spm

Training: Remedy for Fatigue When Running

When you were a kid, your coach always told you “stride it out” to go faster… but bad things happen when you stride it out. You reach in front of your center of gravity causing heel or flat foot strike (the ground reaction force is 3x your body weight that begins in you heel, goes through ankle, jars up the knee, and finally hits the hip and spine), it also decreases your cadence causing you to spend more time transferring weight from one foot to the other. You goal is to maintain your feet underneath your center of gravity to avoid the unwanted force and therefore prevent future injury.

Yes, when running uphill or on uneven surfaces you decrease your fall angle and increase your cadence. When running downhill your fall angle will naturally increase causing you to increase your cadence to avoid falling. This is when you allow gravity to assist you going down hill, but know your strength and capabilities. You can lean back to decrease your speed and have more control when going downhill.

1. Loss of coordination
2. Heart rate deviates from average
3. Loss of muscles ability to relax
4. Onset of irritability, dissatisfaction and constant fatigue
5. Radical drop in training and racing performance.

Training: 5 Signs of Overtraining