Running Articles

Springness and the ‘S’ shape of the Running Pose

One of the most important yet simple and thus overlooked and undervalued aspects of Pose Running is the springness position, aka the S-stance. So it comes as no surprise when you see someone doing the ‘figure 4’ aka the Running Pose while standing on a completely straight leg with a locked knee. The Springness Position, aka the… Read more

File under: Human Body,Running,Technique
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5 Things You Should Know About the Running Pose

There is only one Running Pose. The Running Pose that you go through is identical to the Running Pose of the runner next to you at the local race, as well as an elite runner at the championship or Olympics. The Running Pose is the key pose that is the heart of the running cycle. It is a… Read more

File under: Pose Method,Running,Technique
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How High to Pull Your Foot Up When Running?

How high should you pull your foot up when running and with how much effort? To know the answer to this question, one has to understand the purpose of the action of pulling your foot up when running. This is where the importance of understanding the ‘why’ is highlighted again. Reading the theory and understanding… Read more

File under: Pose Method,Running,Speed,Sports Injuries,Technique
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How to Do Video Analysis Correctly

The video analysis is more popular then ever these days. With the advent of accessible and user-friendly technology, more people then ever venture into the territory previously occupied by professionals only. The upside is an increase in awareness and public interest in this subject. The downside – an overwhelming amount of useless and sometimes plain ridiculous video analyses published… Read more

File under: Running,Science,Technique
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The Wheel Concept

Despite its apparent simplicity, the wheel is a complex mechanism with three mechanical properties that have significant implications for human movement

File under: Running,Speed,Technique
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Usain Bolt Can Top His Own World Record

Usain Bolt could run 100m in 9.11 seconds. Given his constitution, genetics and his running technique he has what it takes and then some. The difference between calculated potential and actual performance is the athlete’s ability to deliver and especially do so when it matters the most. For example, Bolt’s performance in Berlin in 2009 vs… Read more

File under: Running,Speed,Technique
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Champions Club Chronicles vol. 5: Track Wrap-up

You are not a good coach unless your athletes move well.

File under: CrossFit,Running,Technique,Training
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How to Increase Your Running Speed in One Simple Step

You can increase your running speed right now. Literally. You can run faster right after reading this article and watching the video. Whether you can maintain your newfound speed for the required distance, say 40 yards or 100 meters, is a matter of training and your skill level. Whether you can run faster than Usain Bolt… Read more

File under: Running,Speed,Sports,Training
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How to Beat Knee Pain

How to beat knee pain for good? Before we talk about it I’d like to go over a couple of things that will help us address this topic in the correct manner and from the logical point of view. The truth is that many people can solve their knee issues by simply eliminating damaging actions from… Read more

File under: Health,Human Body,Pose Method,Running,Sports Injuries,Technique
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Champions Club Chronicles Vol. 4: Outside of My Precious Bubble

It is Monday. After a recommendation from a few people, I now coach track at Warren Mott High School and today is the first day of practice. While driving to school I have images of Bishop Foley practices from three years back going through my head; the short Pose introduction, warmup routine, partner falling drills,… Read more

File under: CrossFit,Running,Sports,Technique
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Warm-Up & Cool-Down for Runners

So, what kind of role does the warm-up play in the training session? The answer is obvious – to warm-up the muscles, ligaments and tendons, and, here’s the part that not many consider- to prepare the nervous and cardiorespiratory systems for the specific workout.

File under: Running,Sports Injuries,Training
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Champions Club Chronicles vol. 2: The Track and Field Experiment

Can lacrosse, softball, and CrossFit athletes be molded into good track runners? An experiment over the course of four seasons.

File under: Running,Strength,Training
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Champions Club Chronicles Vol. 1: From Pose to the Podium

If you are willing to dedicate time to getting the running technique down, the good things, like winning an MHSAA Division III 400-meter State Championship, tend to be the result. Coach Chris Sinagoga takes us behind the scenes of his Champions Club training.

File under: CrossFit,Running,Technique,Training
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Pose Running and “The Science”

Pose running technique has a very specific standard derived from an underlying theory of movement. To the best of my knowledge, Pose is the only running technique that has a standard or for that matter is based on a specific theory of movement. All other running techniques I’m familiar with are based on disjointed rules-of-thumb, with no unifying concept.

File under: Pose Method,Running,Science,Technique
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Mileage in Running

Each organism has its own limit of energy, which is mostly predetermined by its genetics.

File under: Human Body,Running,Technique
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Pose Method in Sports

The question of how to use Pose Method effectively in other sports is asked all the time. Running is part of virtually all sports and athletic activities, but it’s not all just running of course. We’re dealing here with sprinting, dashing, zig zagging, coming to a sudden stop and then suddenly dashing again, and so… Read more

File under: Human Body,Pose Method,Running,Speed,Sports,Technique
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The Real Paradox of the Extensor Paradox

Considering the running motion, we already know that maximum quadriceps muscle activity occurs at the transition between knee flexion and extension and coincides with maximum vertical ground reaction force. After this, knee extensor muscle activity starts to diminish and ends almost entirely just as leg extension begins. So as the leg is rapidly extending, the… Read more

File under: Human Body,Running,Technique
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Proper body alignment in running

Alignment happens from feet to your head. Starting from the feet, your body should be aligned along the vertical line up to the top of your head.

File under: Balance,Running,Technique
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Analysis of Usain Bolt’s running technique

If Bolt manages to increase his average step frequency of running to the level of his rivals, just to something around 4.5 steps per second (270 steps per minute) having the same average angle of falling, his result on 100m could be 9.11 seconds.

File under: Running,Science,Technique
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Strength training in running

While the question ‘do we need strength training in running?’ is not a question anymore, the question, ‘what kind of strength do we need there?’ is still unclear. That is why I would like to discuss this topic in a short description of the logic of strength exercise use in running. It is no secret… Read more

File under: CrossFit,Running,Strength,Training
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To drill or not to drill?

An interesting question, isn’t it? On the one hand, as we all know, everyone who learns something is doing it through drills – in swimming, tennis, golf, etc. On the other hand, it is boring stuff, especially in running, where our common sense doesn’t even speak of drilling at all. In running we just run… or do we?

File under: Running,Technique,Training
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Good form in sprinting

The element of running in a form of sprinting, dashing, maneuvering is part of virtually all sports and athletic activities, just look at American football, soccer, basketball just to name a few. Your technique must be close to perfect and you must be focused because you will only have a fraction of a second or a few seconds at the most to make a difference.

File under: Running,Strength,Technique,Training
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Improve balance to increase speed

In general, better balance translates into a more coordinated effort and higher precision of movement regardless of sport, so working on balance should be an important part of any good training regimen for any athlete. But how does our balance affect our speed? Read this article to find out.

File under: Balance,Running,Speed,Training
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Calf soreness

Calf soreness is a rather common occurrence but not a standard one by any means. Some get it and others don’t. It often appears at the beginning of the learning process in the Pose Method of running and ‘bothers’ the runner for around 2 weeks while he or she is adapting to the new neuromuscular… Read more

File under: Running,Sports Injuries,Technique
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stride length and range of motion

Stride length and range of motion

The difference between stride length and range of motion continues to be an area of confusion that has been difficult for many of my students to understand. All too often at my clinics, I find that I need to keep coming back to this point, to clarify the biomechanical and psychological differences between these two properties…. Read more

File under: Running,Speed,Technique,Training
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Pose Method® for Senior Runners

Your physical abilities might be or might become limited, but your skills have no limits. Improved skills will balance out and in many ways compensate for certain physical limits that often come with age.

File under: Running,Strength,Technique
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Running technique for everyone: from overweight to average

Common vision of running as a difficult and almost impossible physical exercise for overweight people, which could crush their bones, joints, ligaments and tendons, is unfortunately confirmed by reality. Regardless of the obvious benefits running could bring to the cardio-respiratory system and consequently improve overall health, the possibility of serious injury during running scares away… Read more

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Keeping good form for middle distance

As mentioned in another article, from the Pose Method point of view, running technique is identical for any running distance. It is the training that differs, not how we actually change support from foot to foot. The world of middle distance exists in a contained environment of the running track. Much like long distance running,… Read more

File under: Running,Technique
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What is good running form?

In running, more so than in other sports, the opinions on proper technique vary, but there is a more or less unanimous take on what represents good running form. That strange disconnect between these two very connected things promotes erroneous ideas and further confusion since it takes correct technique to produce good form.

File under: Running,Technique
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Form and technique in athletics

Form and technique are directly connected. One is a product, result, of the other. You have to first learn how to (technique) to do it (athletic form) in order to make it happen (proper athletic form). Technique is a skill of doing. We produce good form when we skillfully do something. For example, we produce… Read more

File under: Cycling,Pose Method,Running,Sports,Swimming,Technique,Throwing
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Muscle elasticity

What is muscle elasticity? If you were to stretch a muscle you would see it shrink back a bit. In plain words, it’s a natural ability to recover to original form upon the removal of the force initially applied. In physical activity it is the ability of muscles to perform work, specifically, to contract rapidly… Read more

File under: Human Body,Pose Method,Running,Speed
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Stride frequency

Stride frequency is one of the most important parameters of running technique. What is the optimal stride frequency in running and why?

File under: Health,Running,Science,Technique
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The foot

Indeed it is. A foot is a rather small yet vital part of the body. Intricately designed – 26 bones connected by 33 joints and over a 100 of ligaments, tendons and muscles – it supports our entire body, it accepts the full load of our bodyweight and sometimes way more. It is our point of… Read more

File under: Human Body,Running
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The Pose – how it works

Those poses are referred to as ‘key poses’, as Dr. Romanov named them, because they are at the center, they connect the preceding poses with the ones that follow, while serving as a conductor of energy and all forces involved, and producing the most efficient movement.

File under: Pose Method,Running,Technique
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(Beginner) runner: gear check

Always remember that after everything is said and done it’s not the equipment it’s the skill of the operator that saves the day.

File under: Running
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Going barefoot has its benefits

Barefoot running or running barefoot is exactly what it is – running without shoes, nothing more and nothing less. Humans have been doing it for a long while now.

File under: Running,Strength,Technique
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Basic skills of running

If you’re just starting up with running – you should start by working on this set of basic skills first. If you’ve been involved in this sport for a while but haven’t had a chance or the desire to learn these – you should seriously reconsider your approach to your own well-being. Running done wrong… Read more

File under: Running,Technique,Training
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The midfoot strike in running

There are three common ways of describing how the foot lands in running – on forefoot, flatfoot or the heel. The term “mid-foot” is a rather recent addition to the running jargon. It gained a certain level of popularity because it’s description sounds plausible and promises to relieve runners from all sorts of maladies when… Read more

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Running Zigzag – technical skill

Here’s a way of running that is on another level. Running in a zigzag pattern is sprinting with an abrupt change of direction. This approach is used most prominently in team sports like American football, soccer, basketball, etc. when the athletes need to maneuver to avoid other players. This year it was part of a… Read more

File under: CrossFit,Running,Sports,Technique
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Ground Reaction Force and how to use it

What is Ground Reaction Force (GRF)? Newton’s 3rd Law of Motion states that “For every action there is an equal and opposite reaction.” According to that, when we walk or run, every time our foot lands, there is what is called a ‘Ground Reaction Force’ produced. Some go as far as to claim that “the… Read more

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The Extensor Paradox in running

The original article (below) on the topic at hand, was published in Biomechanics of Distance Running in 1990. As you read the data and conclusions from this research you’ll see that the  scientific community was not ready to accept the idea of the role of gravity as a leading force in running. A classical vision… Read more

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Do we know how to run?

Does the above question make any sense to anyone who is involved in running? Isn’t running a natural, simple and accessible for most people exercise for health, pleasure and competition? Is there anything wrong with this picture? By the latest statistical data, there are about 33.6 million people only in the US, including people running… Read more

File under: Running,Technique
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