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December 14, 2006
But I hate running!
Running. Some of us love it, others hate it, but preferences aside, it is one of the most fundamental functional movements that our bodies are designed for. We highly recommend that you treat running like any other skill that can be refined, trained and improved.
The POSE METHOD OF RUNNING Book was published by Dr. Nicholas Romanov in 2002, and offers a system of training that helps athletes increase performance while avoiding many of the injuries commonly associated with running.
What is the Pose Method?
The essence of the Pose Method is to use gravity as a major propulsive force and let the other forces assist it. The Pose Method's objective is to redirect gravity's downward movement into forward motion.
The body starts falling forward at mid-stance when you're supporting yourself on one leg - this position is called the Running Pose. It creates an 'S' shape, which enables you to utilize muscle elasticity.
In order to increase the free-falling effect, only one action should be instigated: breaking contact of the support foot with the ground while falling forward. The easiest way to do this, is to pull the support foot from the ground using the hamstring muscles. In this way, the running technique could be reduced to a very simple sequence: fall forward from the S-shaped Pose position until you lose support, then swap support to the other foot to begin falling again by utilizing the hamstrings. It's simply Pose-Fall-Pull.
The distinguishing characteristic of Pose running is that the athlete lands on the mid-foot, with the supporting joints flexed at impact, and then uses the hamstring muscles to withdraw the foot from the ground. This is the opposite of the heel-strike method that most of us use.
Next time "Michael" or "Nicole" is kicking your a** give the simple pose-fall-pull a try and you'll notice a greater ease of motion along with a new awareness of your calves!
Learn to Pose:
http://www.posetech.com/pose_method/
Quickie version for beginners:
http://www.posetech.com/training/archives/000393.html
CrossFit discussion of Pose Method:
http://www.crossfit.com/discus/messages/21/13125.html
How does the Pose Method help prevent injuries?
http://www.sportsinjurybulletin.com/archive/pose-running-technique.html
Helpful video analysis of runners:
http://www.posetech.com/video/index.php/weblog/pose_coach_mike_collins_analysis/
Posted by Nicole Okumu at December 14, 2006 2:09 PM
Comments
p.s. we have the DVD which you can check out for more detailed info
Posted by: Nicole Okumu at December 14, 2006 2:54 PM
very interesting. my running was horrid and is slightly improving now, so hopefully this will make it a lot better.
did last saturday's workout just now, with one sub. instead of 65# snatches, I did 1.5P kettlebell powersnatches, which move a little quicker than regular snatches, but might be slightly harder? moving 53 pounds overhead with one arm vs 65 pounds with 2? i don't know. you don't dip down under the kettlebell, does that make it easier than a normal snatch?
anyway, 3 rounds:
400m run
1.5p kb powersnatches, 6 ea. hand
21 pullups
17:40
hope to see some of you at my show saturday. in case you missed the info, here it is again:
Saturday, 12/16
Rooster's Roadhouse
1700 Clement Ave, (all the way at end of clement)
Alameda, California
21+
$10
show starts at 7, but we're playing 3rd or 4th, so you don't need to get there right away. 8:30 or 9 would be fine.
you can hear our new stuff at www.myspace.com/myotonia
Posted by: Jonathan at December 14, 2006 5:42 PM
Very interesting. Thanks Nicole!
What about when you are running up hill? :)
Candace
Posted by: Candace Hamilton at December 14, 2006 5:45 PM
Snatch w/ 65 lbs has a total travel (for you) of around 12 feet (3 feet down with legs + getting the weight to overhead, around 9 feet).
KB Power snatch is only 9 feet of travel.
So the regular version has 25% more total work, however one arm 1.5 pood KB snatch seems like a much more difficult movement, so it is not exactly apples and apples.
Posted by: Max Lewin at December 14, 2006 6:34 PM
I have now posted a cut-down version of the "Nasty Girls" video in the post below. If you have never seen it, it is recommended viewing. It is worth mentioning, none of the "girls" are over 135 lbs, and the fastest one (Annie) is more like 105.
Posted by: Max Lewin at December 14, 2006 6:44 PM
thanks, max.
Posted by: Jonathan at December 14, 2006 11:03 PM
Thanks for posting this running info, Nicole. I'll check out the links.
Mike, did you get a chance to calc our FGB scores from yesterday? My SDHP's were pretty sloppy at the end, but I am very proud of my push press. It's nice when you find what it feels like to do a relatively new exercise correctly.
Thanks!
Posted by: Ann Kelly at December 15, 2006 1:09 PM
This is what I was teaching the folks for the past three years, except it was through Chi Running - www.chirunning.com. Same concept - let gravity and the forward lean do the work for you, and strike midfoot, not with the heel or toe. If you're getting shin pain, chances are you're heel striking (think about the eccentric phase of slowing the front of the foot down after the heel strike and the muscle that must do the work - the anterior tibialis or shin). If your calves are all knotted up, more than likely you're running on the toes.
I'm not familiar with the Pose method, but with Chi Running, there are 4 things to consider - arms, body twist, knees down heels back, and the lean. Just like with CrossFit, there are three progressions - form, endurance, and speed.
Hope it helps.
Posted by: Jim at December 15, 2006 3:26 PM