Technique is the foundation of speed and endurance.

– Dr Nicholas Romanov


The Pose Method of Running is the method for the running skill program published in the US Army Holistic Health And Fitness Field Manual (FM 7-22). [More info]

If you’ve ever read “tips” on how to improve your running – lean forward, run on your forefoot, don’t overstride, increase your cadence to 180, etc – you’ve read bits and pieces of the Pose Method of Running. Developed in 1977 by Dr. Nicholas Romanov, a Soviet era sport scientist and introduced to runners worldwide in 1993, it started a revolution in running.


The element of running is present in virtually every sport: basketball, soccer, gymnastics, CrossFit, etc. However, running technique is among the most neglected and misunderstood aspects of training.

Running technique is the element that can make or break any athlete or runner. Just think about the number of professional athletes that get sidelined by knee, hamstring, ankle injuries. Direct hits and collisions do not produce as many injuries as poor running technique does. In fact it is the #1 cause.


Proper technique is the cornerstone of every sports discipline or any other activity that involves human movement: dancing, ballet, martial arts, tennis, etc. Running is no different. Learning the correct running Pose is just as important as having a stable position for an overhead squat, or proper asana in yoga. So in order to run faster, run longer, avoid injuries & reduce impact on your body – you need to improve your technique.

Pose Running is based on the Pose Method®, where we determine the key poses. In running, there is only one pose, which we call the Running Pose (S-stance).

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

This creates forward movement, with the least cost (energy use), and the least effort. The end result is faster race times, freer running and no more injuries!

This simple sequence of movements: the fall and the pull, while staying in the pose, is the essence of running technique.

The key body pose, identified in running as the Running Pose, is the single instance of balance, potential energy and resilience.

A free falling body moves fastest. In running it is achieved via the gravitational torque.

Pulling your feet up is the only action required in order to maintain an uninterrupted free fall. Less is more.


Study with the most comprehensive online course on the Pose Method of Running. Packed with multimedia material, this course offers over 20 hours of education, practice and sometimes entertainment.

Interested in getting certified? Study with our online course to learn the Pose Method of Running and prepare for the certification exam to earn the Certified Running Technique Specialist credential.

Follow a manual added linkFollow a manual added linkLink to: Beginner’s Guide to Pose Running
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