Skip Nav
Healthy Recipes
7 Healthy Chia Pudding Recipes You Need to Try ASAP
Fitbit
Your First Look at Fitbit's Super Bowl 50 Ad
Healthy Recipes
The Low-Calorie Crockpot Chili You Need in Your Life

What's the Deal With: Pose Method of Running

What's the Deal With: Pose Method of Running

We all know how to walk and we all know how to run, right? The answer according to Dr. Nicholas Romanov, developer of the Pose Running Technique, is a resounding "NO." Romanov feels that running is a skill that needs to be taught to create more efficient running, which leads to less injuries over time. Since running is a skill it can be refined over time using the Pose Method, which they say works for all types of runners since the technique is a series of movements that anyone and everyone can benefit from using.

Named the Pose method since it is based on the "Running Pose" - the shape the body assumes as it moves forward. Here's a description of the pose:

The Running Pose is a whole body pose, which vertically aligns shoulders, hips and ankles with the support leg, while standing on the ball of the foot. This creates an S-like shape of the body. The runner then changes the pose from one leg to the other by falling forward and allowing gravity to do the work. The support foot is pulled from the ground to allow the body to fall forward, while the other foot drops down freely, in a change of support.

Yep you run just primarily on the balls of the feet instead of the heel hitting the ground first.

The idea is to move forward with the least amount of energy, with a simple fall and pull while holding the runner's pose. The technique has been tested and proven to reduce the impact on the knee joint by 50 percent. I must say I am I am truly intrigued by this method and so are my knees.

Leaning the technique can take some time and many newcomers to the method suffer from sore calves. There are plenty of books on the subject available from the Pose Tech Store, and clinics in Austin, Texas as well as Switzerland and the U.K.

Here is a video of the Romanov teaching the technique for trail running.

Around The Web
5K Training Plan to Run Faster
20-Minute Treadmill Workout
Tips For Becoming a Better Runner
Treadmill Workouts For the Beginner to Advanced

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

Join The Conversation
POSECOACH POSECOACH 6 years
Hey bigestivediscuit, Here is the idea. You use gravity to propel you as you fall forward. You DO NOT push off with you foot. You lightly land on the ball of you foot. The instant your foot touches the ground you PULL the foot into the POSE. The POSE is having your ankle directly beneath your hip. So as you run, all you think about is falling and pulling. Having someone coach you is the best way to learn. I will give you specific feedback if you send me a video of you running. This POSE stuff is the real deal and works! Example: I severely sprained my ankle (dancing) and was able to run in a race for 14 miles, on concrete, with shoes that have no padding or cushion. My ankle did NOT slow me down. Spencer Conklin POSE Certified Coach www.freetorun.net
Mark-Iocchelli Mark-Iocchelli 8 years
Hi everyone, It's difficult to understand Pose by looking at one video. I do intend on writing over the next few weeks about the method at Complete Running but, in the meantime, I'll try to revisit this post and answer a few of your questions here. :)
Nutmegs Nutmegs 8 years
My husband already runs like this and taught me how to- it completely improved my run. It works my calves so much more, though, so beware!
Fitness Fitness 8 years
The main difference is that you run on the ball of your foot without running on your tippy toes. The next is working with gravity so thinking of running as falling and then pushing - using the back of the leg. I obviously need to read more about this...my friends at Complete Running Network are really into this way of running I will have to pick their brains.
mwmsjuly19 mwmsjuly19 8 years
I am not getting this. It looks like just running on tippy-toes...huh?
susanec susanec 8 years
As a former dancer, I couldn't lead with my heel if I tried, I do everything on the balls of my feet. So I thought it was funny when I opened his page and saw that he used ballet dancers as an inspiration. Just don't get me started on the ways I'm messed up and weird from ballet...
bigestivediscuit bigestivediscuit 8 years
ok so I just watched the video and it's quite difficult to discern what *exactly* they're doing differently ... it looks like they've got a very vertical posture and are almost taking smaller steps, but when i watch the slow-motion explanation (and the written explanation) the poses sort of throw me off ... help?? :(
bigestivediscuit bigestivediscuit 8 years
I'd be really interested in this, since my right knee is beginning to bother me and I'm worried, since I am running a race next week!
sweet_potato sweet_potato 8 years
When you boil it down, running is very hard on the body. Many people who are runners over do it and wear out their joints prematurely. I wouldnt recommend running as a main source of exercise, but to do it in moderation along with other sources of non impact cardio!
Latest Fitness
X