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Running Technique :: An Overview
The Pose running technique is gaining more and more popularity.
it is seen as a more natural way of running.
Many of us, when we run, land
heels first. However, followers of the Pose
running technique claim that this is more stressful for your legs.
Additionally, they say that in order to land on your heels your center of gravity is too far back.
You are basically holding your body back in order to land on your
The Pose running technique is based on the notion that running should take less energy.
Your body is leaning forward a lot more, and you land on the balls of your feet.
way, you are basically allowing gravity to do its work. As you lean
forward, if you don't want to fall flat on your face, you have to take
a step forward. Keep on doing this and you are running, with much less
effort than before.
So, the Pose running technique aims
to use your body's energy rather than waste it.
On this page I'll talk you through:
The Origins of the Pose Running Method
Worldwide Acceptance of Pose Running
How to do Pose Running
Should You Start Pose Running
Further Recommended Reading
Origins of the Pose Running
In the seventies Dr. Nicholas S. Romanov was a
physical education instructor. As
heel landing became the norm in those years, he was looking for a
better way of
running. A running technique that would help reduce the
stress, body energy loss, and physical injury.
He called this the Pose Method.
A two-time Olympics Coach,
his approach was to enhance an athlete’s performance in all manner of
sports. Whether it was for swimming, jumping, running, speed skating,
cross-country or skiing, the Pose method proved to be effective.
In the year 1990,
he finally got a chance to go to America. During that period, there
were not many people looking into the specifics and the mechanics of
running. Dr Romanov claims he is the one who changed that. Solely. I am
not sure if that is true.
Fact is that his method, Chi running, natural running, barefoot
running, whatever you may call it, has become more popular ever since
and had a real breakthrough after the book Born to Run
Worldwide Acceptance of the
Now, it can be proven that this type of running, the Pose
running technique, reduces
knee impact by about
50 percent. And because many athletes suffer from knee injuries sooner
or later, more and more people turn to this type of running.
It has been used by Olympics National teams from many
different countries like the USA, Russia and the UK.
And whatever distance you run, whether it is a 100m sprint or a
marathon, the physics behind it all remain the same. Find a
way of using
gravity as leverage
to cause your body to keep moving forward over any distance.
In the end, people will go with the technique that makes them go
faster. That's why a growing
number of teams use Pose running simply because of this fact.
How to Do Pose
The Pose running technique is not
just about landing on the ball of
your foot. Although
that is an important part. But landing on the ball of your foot
is just the result of what you are trying to do: use
Here are some of the basics of this running
technique: stand straight in the most natural way for you and let your
body fall forward a little as you start to run.
As you fall forward, you put your foot down. Ground contact
will naturally begin with the balls of your feet. Avoid landing on your
toes. The ball of your
foot is the strongest part of the bottom of your feet, so land on the
Your feet should be on the ground for only a brief time and, as much as
possible, your heels must not touch the ground.
Never bounce off the toes, but rather, when your weight is on
the balls of the feet, raise your foot from the ankle and make sure
your knees are bent at all times.
The length of your strides must be short and your thighs and knees must
be relaxed and closed together.
try to not focus on landing. Instead focus on
pulling the foot from the ground. Gravity is your friend,
influence where your feet can land.
Do not force yourself to pull
forward, let yourself
fall as you balance yourself with speed. Your
ankles, hips, and shoulders must always be vertically aligned.
I guess it is pretty tough to describe this
properly. It becomes easier when you get the pictures + video with it
that the Pose guys provide.
I'll provide you with a few resources on how to practice this at the
bottom of this page.
However, first I want to get into the important question: Should you start Pose Running?
Should You Start Pose Running?
So, should you start Pose running? Well, ask Dr Romanov and he'll tell
you to do it for sure... :)
I have got the following ideas about this:
good to work on your running technique. Many of us only do
162-166 strides per minute, whereas professional athletes do about 180
strides per minute.
That's a big difference. Would you think you'd go faster if you'd be
able to do 14-18 steps extra every minute. You bet!
So, for basically everyone it makes sense to work on stride rate and
how efficiently you run.
Now, when your current running is plagued by injury after injury, then
I would recommend working on this change as a matter of priority. Get
the books, the videos, practice, practice, practice. Because you don't
have much to lose.
However, when you are currently running well, no injuries, no problems,
then I'd advocate a more conservative approach. Yes, I still think the Pose
running technique is a good idea for you. But you can
afford to take a less radical approach. Work on your running technique
regularly, but as part of your normal running. I have provided some
Further Recommended Reading
Running Technique Learning Materials
- There is
quite some more information available about the Pose running technique.
You may want to get some materials to familiarize yourself further with
this running method.
A video or a book with exercises will definitely
help. It takes time to learn the method as you have years and years of
running to "un-learn".
Running Cadence - Work on your stride rate with the exercises described on the running cadence page.
Running Technique - General explanation about running technique. Discusses what good running technique is.
Running Strides - A simple way to improve running economy is doing strides. Learn how and why on this page.
The Pose running technique is definitely an interesting way of running.
there are quite a few known individual successes, thus far the Pose
method has not been widely adopted by the running community.
We are all experiments of one and you may want to experiment with this
method to see if it helps you.
Either way, as said above, working on your running technique is
always a good idea, so follow the links above for more information.
Wish to get more running tips?
Subscribe to the Best
Running Tips Newsletter or to my
from Pose Running Technique Page to Running Training Page
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Questions: Ask Your Running Training Questions
Running Workouts: Base Running |
Tempo Running |
Interval Running |
Fartlek / Speed Play |
Goal Pace Running |
Special Workout: Billat's 4 x 5 |
Special Workout: Yasso 800 |
Running Workouts |
Hill Running Tips and Workouts |
Running Programs: Heart Rate Monitor Running Programs |
10K Running Program |
Half Marathon Running Program |
Running Technique: Running Cadence | Running Strides | Running Technique | Pose Running Technique | Barefoot Running |
Other: Running Stretches |
Cross Country Running Tips |
Cross Training for Runners |
How to Improve YOUR Running |
Increasing Mileage Safely |
Five Basic Running Tips | Tips on Running Races | Speed Training | Running Journal / Running Log |
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