POSE METHOD® OF RUNNING
A system for learning and teaching optimal running technique
CEU
The Pose Method of Running Master course online is approved for 20 contact hours for Physical Therapists and Athletic Trainers. [ Learn More ]
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 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.
This simple sequence of movements: the fall and the pull, while staying in the pose, is the essence of running technique.
Technique is the foundation of speed and endurance.
– Dr Nicholas Romanov
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!
RUNNING IS ≈ 30% OF ATHLETICS
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.
BECOME A BETTER RUNNER
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.
EFFECTS OF FOREFOOT RUNNING ON CHRONIC EXERTIONAL COMPARTMENT SYNDROME: A CASE SERIES
Physical Therapy
Within 6 weeks of intervention subjects increased their running distance and speed absent of symptoms of CECS. Read More >
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POSE METHOD® OF RUNNING
A MASTER COURSE ON RUNNING
This course is an approved 20-contact-hour continuing education course for Physical Therapists, Physical Therapist Assistants, and Athletic Trainers. It’s ideal for professionals looking to improve clinical outcomes in running injuries, biomechanics, and movement retraining.
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LEARN HOW TO RUN
BEGINNER’S GUIDE TO POSE RUNNING
Most runners try to “train more.” We teach you to move better. Light on theory and heavy on practice, this course is for anyone looking to quickly get an idea of how to run correctly and what drills to do to continue improving. No more guessing or piecing it together from random tips!
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BREAK THROUGH 5K
INTERMEDIATE LEVEL TRAINING PROGRAM
Still stuck chasing the same 5K time? It’s not about running harder—it’s about running better. This 4-week program from an Olympic coach helps you break through plateaus with smarter form, strength-focused training, and technique the pros use to stay fast and injury-free.
ONLINE COURSE
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.
ARMY IGNITED
The Pose Method of Running skill training course online is available to all soldiers and fully covered by Army IgnitED. [ Learn More ]
US Army H2F Integrator ASI (F5)
The Pose Method of Running is included in the US Army Master Fitness Trainer Course for Holistic Health and Fitness Integrators [ Learn More ]
RESEARCH + STUDIES
- Diebal-Lee AR, Kuenzi RS, Rábago CA. Return to running following a knee disarticulation amputation: a case report. Int J Sports Phys Ther. 2017 Aug;12(4):655-669. PMCID: PMC5534156
- Pieter H. Helmhout, PhD, MSc, Angela R. Diebal, PT, DSc, Lisanne van der Kaaden, MSc, Chris C. Harts, MSc, Anthony Beutler, MD, and Wes O. Zimmermann, MD. Orthop J Sports Med. 2015 Mar; 3(3): 2325967115575691. The Effectiveness of a 6-Week Intervention Program Aimed at Modifying Running Style in Patients With Chronic Exertional Compartment Syndrome. DOI: 10.1177/2325967115575691
- Fletcher G, Bartlett R, Romanov N (2014) A Case Study of Two National Standard Sprinters Completing a Pose and Traditional Sprint Start Technique. J Athl Enhancement 3:2. DOI:10.4172/2324-9080.1000145
- A. Pyanzin, N. Romanov, V. Vasilyev, G. Fletcher. International Journal of Therapy and Rehabilitation. – Vol. 19. – Iss. 9. – 06 Sep 2012. Specifics in running kinematics developed by Pose Method in disabled sprinters with cerebral palsy. DOI: 10.12968/ijtr.2012.19.9.521
- B. И. Васильев, А. И.Пьянзин. Формирование целостной системы движений в беге нa ocнoвe пoзной тexники y бeгyнoв c пopaжeниeм oпopнo-двигaтeльнoгo aппapaтa. Aктyaльныe вoпpocы физичecкoй кyльтypы и cпopтa: мaтериалы XV Bсepoccийскoй нayчнo-пpaктичecкoй кoнфepeнции c мeждyнapодным yчacтиeм (г. Toмcк, 29-30 марта 2012 г.). – Томск: Издательство ТГПУ, 2012. – С. 299–302 (0,38 п.л.).
- Н. С. Романов, А. И. Пьянзин, Е. В. Никитина, В. И. Васильев. Роль силы тяжести в ускорении тела бегуна вперед. Актуальные вопросы физической культуры и спорта: материалы Всероссийской научно-практической конференции. – Новочебоксарск: НФ РГУФКСМиТ, 2012. – С. 75–80 (0,31/0,08 п.л.).
- Forefoot running improves pain and disability associated with chronic exertional compartment syndrome. (AMERICAN JOURNAL OF SPORTS MEDICINE, 2012)
- Васильев, В. И. Влияние позного метода обучения на кинематику беговых шагов квалифицированных спортсменов-инвалидов с детским церебральным параличом / В. И. Васильев, Н. Н. Пьянзина / Педагогико-психологические и медико-биологические пpoблeмы физичecкoй кyльтypы и cпopтa. – 2012. – №1 (22). – C. 11-15 (0,38/0,19 п.л.).
- MAJ Angela R. Diebal, PT, DPT, Dr. Robert Gregory, PhD, COL Curtis Alitz, MD, and LTC J. Parry Gerber, PT, PhD. Effects of forefoot running on chronic exertional compartment syndrome. Int J Sports Phys Ther. 2011 Dec; 6(4): 312–321. PMCID: PMC3230159
- Fletcher, Graham, Roger Bartlett and Nicholas Romanov. “International Quarterly of Sport Science 2010 / 2 1 BIOMECHANICAL PERFORMANCE FACTORS IN POSE RUNNING AND HEEL-TOE RUNNING.” (2011) | Read Online |
- Пьянзин, А. И. Кинематика беговых шагов лиц с поражением опорно-двигательного аппарата при освоении Позной техники бега / А. И. Пьянзин, В. И. Васильев / Aктyaльныe пpoблeмы физичecкoгo вocпитaния и cпopтивнoй тpeниpoвки yчaщeйcя мoлoдeжи : материалы Всероссийской научно-практической конференции. – М. : НОУ РГУФК, 2009. – С. 108–112 (0,25/0,12 п.л.).
- Fletcher, G., Dunn, M., & Romanov, N. Gravity’s role in accelerated running – a comparison of an experienced Pose® and heel-toe runner. International Society Of Sports Biomechanics, XXV11, 374-377, 2009
- Васильев, В. И. Потенциал Позного® метода при обучении технике бега легкоатлетов-бeгyнoв c пopaжeниeм oпopнo-двигaтeльнoгo aппapaтa / B. И. Васильев / Aктyaльныe пpoблeмы физичecкoй кyльтypы и cпopтa : материалы Meждyнаpoднoй нayчнo-пpaктичecкoй кoнфepeнции. – Чебоксары : Чуваш. гос. пед. ун-т, 2009. – С. 447-450 (0,25 п.л.).
- Васильев, В. И. Kинeмaтичecкиe ocoбeннocти бeгa нa ocнoвe Пoзнoй тexники y бeгунoв c пopaжeниeм oпopнo-двигaтeльнoгo aппapaтa / В. И. Васильев, А. И. Пьянзин // Oпыт cпopтивнoгo нacлeдия – Унивepcиaдe-2013 : мaтepиaлы Meждународнoй нayчнo-пpaктичecкoй кoнфepeнции. – Haбepeжныe Чeлны : KамГАФКСиТ, 2009. – C. 256-258 (0,25 п.л.).
- The Pose Method Technique Improves Running Performance Without Economy Changes. (INTERNATIONAL JOURNAL OF SPORTS SCIENCE & COACHING, 2008)
- Runners Do Not Push Off the Ground But Fall Forwards Via a Gravitational Torque. (SPORTS BIOMECHANICS JOURNAL, 2007)
- FLETCHER, Graham J. (2006). The Pose Method: A biomechanical and physiological comparison with heel-toe running. Doctoral, Sheffield Hallam University, UK, 2007
- Geometry of Running. (European College Of Sport Science, July 5-8, 2006 Switzerland)
- Dallam GM, Wilber RL, Jadelis K, Fletcher G, Romanov N. Effect of a global alteration of running technique on kinematics and economy. J Sports Sci. 2005 Jul;23(7):757-64. DOI: 10.1080/02640410400022003
- Arendse RE, Noakes TD, Azevedo LB, Romanov NS, Schwellnus MP, Fletcher G. Reduced Eccentric Loading of the Knee with the Pose Running Method. Med Sci Sports Exerc. 2004 Feb;36(2):272-7. DOI:10.1249/01.MSS.0000113684.61351.B0
- Sol, C. Impact Forces at the Knee Joint: A Comparative Study on Running Styles. Boca Raton, FL: Florida Atlantic University; 2001
- Romanov, N. The Pose Method of Teaching Running Technique. Cheboksary, Chuvashia, Russia: Chuvash State Pedagogical Institute ; 1988
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