Training: How to Keep Good Running Form for Long Distance
Long distance running seems to be a world away from sprinting. But if we look at the essence of running – they are one and the same. Running is running. While different distances do require different training plans, the running technique used, however, is the same. Your body’s mechanics and the work of gravity do not… Read more
Training: How To Recover Faster After a Marathon
What does it mean to finish a marathon? Many runners, especially novices, have inspiring ideas that help them get through training and to the finish line. And then the finish line looks like a battlefield with runners wobbling and hobbling around with pain all over their bodies and minds. The video clips of runners crawling… Read more
Training: Increase your running speed in one day
For all their variety, an overwhelming majority of WODs have one constant – running. That’s a lot of running in a community that says it hates running! Ok, ‘hates’ maybe too strong of a word here, but I’m sure you’ve heard your friends and others say that at least once before. The result of this… Read more
Technique: Head Position When Running
The head position is a crucial point in making the muscular system of the whole body engaged in a specific way. It could be more efficient or less efficient and balanced depending on the head position orientation. As a consequence, the movement of the body could be more efficient and better balanced or not. Head… Read more
Training: Remedy for Fatigue When Running
“What do I do when I get tired when running?” This question came up and it reflected a very interesting mind-set regarding performance from coaches and athletes. Indeed, what can we do when fatigue emerges when we run? Do we have some options in how to deal with fatigue? Obviously not many options exist, nevertheless… Read more
Running Technique: How to Run on Ice or Any Slippery Surface
Ice is a demanding surface and most people feel and move awkward on it. Even athletes that seem to be adept at the most complicated of moves often find themselves struggling to stay on their feet to say nothing of walking or even running on ice. Ability to run on ice (or any slippery surface)… Read more
Training: How to Train for Any Distance
The subject of training for specific distance in running is not as simple or “obvious” as it might seem. Whereas doing sprints while getting ready for 100m seems logical and reasonable, just because you’re preparing to run a marathon, doesn’t mean you should run one during training. I’m often told that it is counterintuitive but… Read more
Video Analysis: The Framing Concept
Timing, in running as it is in life, is everything. The consequences of poor timing can be catastrophic or they can be minor annoyances quickly forgotten. No matter what the case, whenever you can control timing, it works to your advantage. So it is when you run, and that’s where the framing concept comes in. Timing… Read more
Theory and Practice: Athlete’s Muscles
I hear discussions of muscles and fibers and I wonder if people participating in the discussion are talking about doing something or is it a theoretical discussion of anatomy. If you’re studying anatomy or have scientific interest in the topic of muscles, tissues and fibers then it makes sense, but if you’re an athlete of… Read more
Running Technique Analysis: Eliud Kipchoge
The idea of breaking the 2 hour record in a marathon is incredibly attractive. It actually does not matter what event we are talking about, as long as there is a potential for peak performance, potential to exceed what we thought was humanly possible – we all get emotionally invested. And due to popularity of… Read more
Technique: How to Run Stairs Without Knee or Hip Pain
Running stairs has always been a popular exercise but to get the benefits it’s important to do it right. Olympic Coach Dr. Romanov explains key elements.
Running Technique: Ankle Position and Role
Ankle is the joint between the foot and the leg, in which movement occurs in two planes. So, allow that movement to occur as the situation dictates.
Training: Jumping Rope – Best Exercise for Your Feet and Body
Jumping rope is one of those classic, timeless exercises that crossed all borders and is favored by professional athletes as much as by kids. It is easily accessible and doable. Any rope would do, no special shoes necessary, barefoot is even better. Anyone can do it. Of course, if we want to be detailed we… Read more
Running: Developing the Skill of Breathing
What is the correct way to breathe when running? In order to understand this we have to draw the line of ‘breathing logic’ related not only to physiological functions of delivering oxygen, but also as a part the psycho-emotional and mental state of the body.
Running Technique: Foot Release on Landing
I am returning to this topic because I want to clarify the meaning of this important element of running technique within the Pose Method framework. First of all, allow me to explain what I mean when I say ‘release’. If you watch a runner, any runner, you will notice a certain level of effort and stiffness at the ankle and… Read more
Breaking 2: Why It Didn’t Happen and The Work Ahead
Nike just made good on their promise to attempt at sub 2hr marathon. Results are in. Here’s why it didn’t happen and what can be done to change that.
Emotional Training & Coaching
Watching neighbourhood runners is one of my favourite things to do. If only because it’s entertaining albeit at times frustrating. The other day I witnessed an amateur but well meaning attempt at coaching that prompted this write up. Chances are you’ve been there, seen this and know what I’m talking about. Picture this – a somewhat lanky teen… Read more
What Is Overstriding in Running?
Overstriding is a very simple thing, but it is still veiled in the cloud of confusion for one simple reason – it is impossible to identify and/or define something when you operate without a clear standard. When you are told that you’re overdoing something (and that’s what overstriding essentially means) the question arises: how did you come to… Read more
The Most Important Exercise for Runners
In the noise of discussions and debates about technique, one of the most vital aspects of training for runners always gets lost – strength conditioning. It is so important that I can not emphasize it strongly enough. Lack of adequate strength is a sure road to underperformance and injuries. Lucky for us, while building strength… Read more
Why Runners Should Not Focus on Their Footstrike
If you were to attend the Pose Method Course on running technique you’d hear something many don’t expect to hear – an instruction of the participants to not focus on their footstrike. “Forget about footstrike! Pull, pull, pull!” If you’ve already attended the course, you know why, and for everyone else, the answer is simple… Read more
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
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
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
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
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
Tagged with: 180, Alberto Salazar, cadence, COM, concept, GCM, human movement, Jack Daniels, New York City Marathon, Rodolfo Margaria, Salazar Shuffle, The Lore of Running, Tim Noakes, vertical oscillation, wheel
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
Champions Club Chronicles vol. 5: Track Wrap-up
You are not a good coach unless your athletes move well.
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
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
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
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.
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.
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.
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.
Mileage in Running
Each organism has its own limit of energy, which is mostly predetermined by its genetics.
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
Tagged with: agility, baseball, basketball, bodyweight, fitness, football, health, human movement, kids, movement, rugby, soccer, sports, zigzag
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
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.
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.
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
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,… Read more
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.
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.
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
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
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.
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
Training: How to Keep Good Running 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
Theory & Practice: 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.
Theory & Practice: 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
Tagged with: athletic form, cycling form, cycling technique, form, good running form, running form, running technique, sports, swimming form, swimming technique
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
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
Tagged with: 180, Daniels' Running Formula, force of gravity in running, hip joint, hip loading, Jack Daniels, knee joint, knee loading, running stride, stride frequency, stride length, stride rate
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
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.
(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.
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.
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
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
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
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
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
File under: Running,Science,Technique
Tagged with: biomechanics, distance running, extensor, extensor paradox, Human Kinetics, Irene S. McClay, Mark J. Lake, Peter R. Cavanagh, push off, quad muscles, quads, running technique
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