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On the 12th Day of Pose Method Running Tips…

My Pose Coach gave to me… learn to enjoy the journey when running!12th day of pose

I threw a lot of information to you in the last 11 days about Pose Method Running. Remember, Rome was not build in one day and nor will perfecting your Pose Running. I took numerous clinics with Valerie Hunt in Austin, and then headed to a clinic with the man himself, Dr. Romanov. (If you ever get a chance to take a clinic from either of them…I highly recommend it!)

While I did throw you a lot, these would be my take away from #12daysofpose!

  1. Learn how to Relax. I realized there is a lot of thinking when it comes to Pose Method and how to do it properly. Out of your 30-minute run, concentrate on 5 minutes for the 1st run, 7 minutes for your 2nd run, etc. It will get to a point, where you don’t think about it at all!
  2. Learn how to Fall. Check out Usain Bolt and his falling. Follow fast people. What are they doing? Practice the fall, wherever you see a wall. In Pose and in Springiness Position. (See Day 4,5 and Day 9 of #12daysofpose)
  3. Be nice to your Achilles. No NOT try to do Pose Method Running, during a 13 mile run. Your Achilles will be screaming at you and you may never want to run again! (See Day 7 of #12daysofpose)
  4. Learn how to Pull. This is the fun phase of Pose…the flight phase! Learn how to get both feel off the ground not by pushing your legs and ground. Learn by pulling up feet from the ground.
  5. Practice. Practice. Enjoy going for a run again. Stop your watch. Do your drills. Then off you go. I would no suggest listening to music. Listen to your stride, your breathing, count your cadence (45+ rpm for: 30/each foot).
  6. Remember, you get to run. You get to improve. How would you not want that!

Thank you all for listening to me and I hope you were able to take something away from this series.

santas's 12 days of pose

Click HERE for the Top 5 Strength Exercises for Triathletes PDF and Jen Rulon’s Newsletter!

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On the 11th Day of Pose Method Running Tips…

11th day poseMy Pose Coach gave to me…foot strike comparison.

Still don’t believe us when we talk about running on our Forefoot and how much easier it is on the body? Let’s chat about the foot landing again but looking into a bit more detailed comparisons.

There are three ways people have been running: heel strike, midfoot strike and forefoot striking (Pose Method).

*Thanks to Dr. Romanov and “The Running Revolution” for this awesome chart!

Ask yourself these questions:

  • Where do you strike your foot when you run?
  • What injuries are you dealing with?
  • Why are your injuries happening? Foot Striking? Shoes? Overtraining?

My suggestion is to have someone film you from the side. Get Coach’s Eye or Ubersence App and slow yourself down and see where you are striking. You may be reaching out to far and that will get you to heel strike. Or you may be forefoot striking but not falling enough.

Start educating yourself on your running and make some adjustments with all these tips, I gave you! You will NOT be disappointed!

Have an AWESOME Sunday and I will see you for the final day, Day #12!

Disclaimer: All of this information would NOT be possible if it was not for Dr. Romanov and his AMAZING team at Pose Method Running. Check out the new book, “The Running Revolution.”

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On the 10th Day of Pose Method Running…

10th day of poseMy Pose Coach gave to me…Learning more specifics about pulling.

A lot of runners think that we should be pushing off the ground with running, where in Pose Method Running, we want to pull our foot off the ground.  Dr. Romanov states in The Running Revolution that, “Efficiency and precision in changing support come through pulling and unloading the weight.”

Let’s look a little more specific when it comes to pulling. Pulling can be tough if you aren’t falling enough. Pulling ultimately begins as soon as falling ends. Remember, we don’t want to be falling at 22.5 degrees…right? (See Day #9)

Here are some more drills:

Foot Tapping:

  1.  Left leg is on the ground.
  2. Start tapping the ball of your right foot under your hip and use your hamstring to pull the right foot underneath your hip or to your knee.

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Transition to a Run Drill with Foot Tapping:

  1. From the running Pose, let your right foot drop toward the ground and land on your forefoot under your hip.
  2. Right heel will “kiss” the ground.
  3.  Use your right hamstring to quickly pull the right foot back up under your hip.
  4.  Keep ground contact time to a minimum with your right foot. The rhythm of pulling and landing should be up fast and slow on your way down.
  5. After you start doing that faster in place, try to go for a “fall” and run with the tapping and “kissing” of your foot.
  6. Switch legs. You may notice one is easier than the other.

My advice for today: Go enjoy your run! Sometime thinking too much when we run is tough when it comes to Pose Method Running. But if you put the time in for learning this technique, it will be much easier to run with less injuries and you wouldn’t have to think about it as much!

Have an AWESOME Saturday and see you tomorrow for Day #11! Almost done…

Disclaimer: All of this information would NOT be possible if it was not for Dr. Romanov and his AMAZING team at Pose Method Running. Check out the new book, “The Running Revolution.”

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On the 9th Day of Pose Method Running Tips…

9th Day of Pose Method

My Pose Coach gave to me… learning how greater falling angle = faster speed.

Learning how to fall at a greater angle, will teach you how to run faster. In Pose Method running, Dr. Romanov has calculated many runners and their falling angle. For example, Usain Bolt is the fastest guy in the world, right? Guess what, he has the most extreme angle of falling at 21.4 degrees. The degree to fall on your face is 22.5 degrees. Remember, when we are talking about the runner’s angle, we are looking at the ball of the foot to the hip.

Think about your angle of a fall for a marathon, half marathon versus a 5k or even a 200-meter sprint. Your angle will be very different for each event. You wouldn’t be able to knock out your 200-meter sprint angle for a marathon run angle. You would peter out within minutes.

Greater Falling Angle = Faster Run = Higher you Pull your legs.

I talk about this during the clinic, for you to maintain a higher knee pull for a 100-meter, like Usain, no way will you be able to hold that high knee pull for a full marathon. Look how high these guys knees are…

12 days of poseLook at these guys running a marathon. Their knee drive isn’t as high as the sprinters. 6a00d83451b18a69e201156f49cc9a970c-500wi

Now, I want to go back to our falling drills and re-look at them:

Falling Drill with wall (Both Feet on Ground and in Pose position):

  1. Get into your Springiness Pose
  2. Prepare to fall aggressively
  3. Fall into the wall, leading with your hips but over exaggerate your fall by hyperextending your back, forcing you to fall more with your hips, then your chest (which you shouldn’t be ;))
  4. Please catch yourself with your hands
  5. Repeat  x 5
  6. Same falling drill now in your Pose position.  5x’s each leg.

Have an AWESOME Friday and see you all for day 10!

Disclaimer: All of this information would NOT be possible if it was not for Dr. Romanov and his AMAZING team at Pose Method Running. Check out the new book, “The Running Revolution.”

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On the 8th Day of Pose Method Running Tips…

IMG_7333My Pose Coach gave to me…how to hold your arms.

Recently, I worked with a 12-year-old girl, who pumped her arms so big that it really was affecting her stride, along with having some injuries. I asked her where did she learn about the arms…she stated her coaches from school. Sometimes, we think that running is such a simple concept but when we start running young and are told the wrong way to run, it get’s engrained in our body and mind. Remember Phoebe from Friends?

Screen Shot 2014-12-18 at 11.30.29 AM

We have talked about Pose, Fall and Pull but let’s talk how the arms work.  “Old School” Coaches think that pumping the arms will increase speed (see example above) but in Pose Method Running, the function of the arm is to create a counterbalance with our legs, according to Dr. Romanov in “The Running Revolution.”  We want to “listen to our body and our legs.”

Trail running is a great example of listening to the legs and body and figure out how to make adjustments. You stumble over a tree trunk…what happens?  Your arms will make an adjustment to correct your balance. Or you will fall!

What do I tell people to do with their arms?

  • Hold the arms at a 90-degree angle to the side.
  • Shoulders are relaxed.
  • Arms are relaxed.
  • Hold “potato chips” in your thumb and index finger. Don’t break them or eat them.
  • Right leg goes back. Left arm goes back.
  • Left leg goes back. Right arm goes back.

When you head out for your nice easy run, think about your shoulders, arms and how they are holding and counterbalancing your for your run. Look at the photo below:

pose-running-sequenceHave a ROCKING Thursday! See you for Day 9!

Disclaimer: All of this information would NOT be possible if it was not for Dr. Romanov and his AMAZING team at Pose Method Running. Check out the new book, “The Running Revolution.”

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