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On the 7th Day of Pose Method Running Tips…

My Pose Coach gave to me…learning about muscle elasticity with the Achilles Heel.  IMG_7329

(Warning: A lot of Scientific Data and Information Overload!)

The Achilles tendon is the thickest tendon in the body. Here is a little anatomy for you: a tendon, such as the Achilles tendon, connects muscle to bone. It is at the back of the lower leg, and it connects with the gastrocnemius and soleus muscles (aka: Calf muscle) to the Calcaneus (heel) bone.

Now, let’s talk about Physics:

“Ground reaction force (GRF) happens when your foot makes contact with the ground and the ground pushes back with equal force,” states Dr. Romanov in “The Running Revolution.” We want to think about Newton’s Third Law: For every action there is an equal and opposite reaction. Greater angle in your fall, great GRF. If you are a swimmer, you are applying Newton’s Third Law…right? The swimmer is pushing the water backwards, while the water simultaneously pushes the swimmer forward. When your foot makes contact to the ground, your muscles and tendons will lengthen like a bow-string, absorbing the GRF of impact.

WOW! WHAT A MINUTE!!! BRAIN OVERLOAD! But here is why it is important!

Your Achilles tendon is the muscle-tendon elasticity system that will help you react to the ground faster. This will ONLY happen though when you land on your forefoot. Think about when you heel strike…that is a TON of impact on the body, hence you will see PF, IT Band issues, etc. Look at your back leg of a dog, cat or cheetah…pull back on that leg. What happens? It “springs” back. They have that muscle elasticity that we don’t have. We need to work on it.

Craig Alexander running on Forefoot. Heel Striker behind him.

Craig Alexander running on Forefoot. What is going on behind him?

How do we work on our muscle elasticity with our Achilles?

Base Jump Forward Movement Drill

  1. Start in your Springiness position.
  2. Shift your hips over your base of support and fall forward.
  3. Jump to catch yourself but be careful of not to push from your toes or using your calves’ muscles like you would do in a broad jump.
  4. Land on the ball of your feet and letting your heels slightly touch the ground.

Another drill for working the Achilles: Box jumps on a 20-inch box and rebounding back up again. If you don’t feel comfortable jumping on a box, head to a curb and jump 10 x up and down working on your springiness action.

Achilles tendon does not have to be YOUR Achilles heel. If you stay ahead of the game, working on landing forefoot, along with keeping your ankles and feet flexible and calves stretch. You will be running like a cheetah in no time!

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 6th Day of Pose Method Running Tips…

6th Day of PoseMy Pose Coach gave to me…Learning how to Pull.
Remember at the Pose Clinics, we talk about three different cues: pose, fall and pull. Pull is the “fun” phase because this is where athletes will run with both feet off the ground, the flight phase. According to Dr. R, “You accomplish flight by pulling your support foot off the ground at the end of the falling phase, before your lead foot lands again in the running Pose.”  See how these guys are in flight mode. (So pretty…)
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So, how do we practice pulling drills? The Change of Support Drill. This can be a tough drill because you are changing support in your Pose position from one leg to another leg from a stationary position.
The Change of Support Drill
  1. Start in your running Pose on your left foot. Bring your left foot up to your right knee, with that right knee staying bent.
  2. Head, shoulders, hip and feet are aligned, while the left foot is in Pose position. Make sure you are looking out at the horizon and not down.
  3. Get ready to fall.
  4. As you are fall into from your Pose position, to the next…PULL up your right foot from the fall and go into your Pose position, while landing on your left foot.
  5. Landing on your right leg naturally and drop your foot down…where? On the ball of your foot.
  6. Repeat as necessary.
(Another way of doing the Change of Support drill is by holding on to the wall and changing of support in place. Don’t fall. Just pulling the feet off the ground.)
Applying the The Change of Support Drill: Go for a 30 minute run. Practice your springiness/jump rope drills before your run. Around 15 minutes, stop your watch (YES, it is OK!) and give me 3 x 10 reps (5 on each leg). Practice your Falling into the Wall Drill, Pose Position and non Pose Position.  Have an AWESOME Tuesday and see you tomorrow for Day #7!
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 5th Day of Pose Method Running Tips…

My Pose Coach gave to me…another falling drill. 5th Day of Pose1

 Yesterday, we got into the physics of Pose Method Running. Sometimes, that is why people STOP doing Pose Method drills because, they just want to go out and run. Correct? We realize that our center of mass is at our hips. As we have a rotational torque on our body goes into the “falling” position, we automatically use gravity.

Falling isn’t easy. Probably one of the hardest parts of Pose Method Running. Why? We don’t want to fall on our faces. Yesterday, I gave you the drill of falling into the wall, in your springiness pose. Today’s drill will be falling into the wall with Pose Position.

 Falling into the Wall Drill with Pose Position  

  1. Get into your Pose Position. Head, shoulders, hips and feet are aligned. Right knee is bent, while left foot is bent by the right knee.
  2. Stand about 3 feet from the wall, facing the wall.
  3. Get ready to fall. Remember, the wall isn’t going anywhere.
  4. Fall into the wall with your hips, over your feet, staying into your Pose. Catch yourself with your hands.
  5. Repeat as necessary.

Applying the Fall into the Wall Drill with Pose Position: Go for a 30 minute run. Practice your jump rope drills before your run. Around 15 minutes, stop your watch (YES, it is OK!) and practice 10 sets of this drill, along with no Pose Position falling.

Look at this Pose Method Photo. See how the athlete has the position into #4? Stay in that position as you fall into the wall.

 

pose-method

Have an AWESOME Monday and see you tomorrow for Day #6!

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 4th Day of Pose Method Running Tips…

My Pose Coach Gave to me…Learning How to Fall. IMG_7328

There is three words that we give new pose runners: Pose. Fall. Pull. Today, we will talk about falling, along with a drill.

Gravity affects every move you make and every step you take (Ha…what song?). If we didn’t have gravity, we would be floating into space. Throw a ball up in the air, what happens? Gravity brings that ball back down again.

In “The Running Revolution,” Dr. Romanov, explains how gravitational torque will happen when your hips move past your support foot. If you are able to utilize your gravitational torque and to fall forward, this will be the key to fast, efficient running. What happens when you run down a hill with no care in the world…you keep “falling” but you know when to stop yourself and pull back. If not, what happens? You crash and burn!

Falling into the Wall Drill #1 (There will be 2 more falling drills)

  1. Get into your springiness position.
  2. Head, shoulders, hips and feet are aligned. Knees are slightly bent. Stand about 3 feet from the wall, facing the wall.
  3. Get ready to fall. Remember, the wall isn’t going anywhere.
  4. Fall into the wall with your hips, over your feet, with your knees slightly bent. Catch yourself with your hands.
  5. Repeat as necessary.

Applying the Fall into the Wall Drill: Go for a 30-minute run. Practice your jump rope drills before your run and do a couple of falls in the wall. Around 15 minutes, stop your watch (YES, it is OK!) and practice 10 sets of this drill.

One thing that I see a lot of people starting Pose Method Running…people are falling with their chest and we want people to push with their hips or fall with their hips…this is your center of gravity, which going back is that gravitational torque.  If you fall with your chest, you will then have a “party butt” when you run. Look at this photo with the anterior pelvic tilt. This is NOT what we want when we run. When you stick your chest out, automatically the booty will stick out. Fall with your hip!!!

Have an AWESOME Sunday and see you tomorrow for Day #5! 

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 3rd Day of Pose Method Running Tips…

Day 3 PoseMy Pose Coach gave to me…Learning how to Run Pose.

The great thing about running Pose…everyone is in pose. It is just how fast/quick you can get into pose, along with practicing the Pose Position.
How do you get into the Running Pose? “The Running Revolution” by Dr. Romanov has some great tips:
  1. Find your Springiness Position
  2. Pull your right foot up underneath your hip, so your right ankle is close to or touching the left knee. As coaches, we tell you, it’s a #4.
  3. On your left foot, shift to your forefoot or ball of your fee, with your heel touching the ground.
  4. Bend the knee of your left foot, so it is slightly over your toes.
In Running Revolution, Dr. Romanov states that you should be able to place a straight line along your body…from your head, hip and ball of your feel. See below:
body-alignment-running
The Pose Hold Drill is one of my favorite drills to practice the #4 position.
  1. Get into the running Pose.
  2.  Make sure your head, shoulder, hips, feet are aligned and that your arms are at a 90 degree angle. If you have taken my class before, hold those potato chips but don’t break them (or eat them:))
  3. Pull your foot up to your knee, underneath your hip.
  4. Place pressure on the ball of your foot.
  5. Hold this position for 10-30 seconds. If you lose balance, place your foot back down and try again. We want you to get the feel of being balanced versus trying to muscle it.
  6. Repeat on the other side.
You can do the Pose Hold Drill any where, anytime. Cooking in the kitchen. Brushing your teeth. Standing in line for coffee, etc.  See you tomorrow…
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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