Beginner's Guide to Pose Running
Beginner’s Guide to Pose Running is a guide for runners of all levels that provides step by step instructions, visual demonstrations of all drills and exercises necessary to learn how to run correctly, to learn to run with the Pose Method. It does not get any more detailed than that! To get the most out of this guide you should already be subscribed and logged in so you could follow the progression and view all of the videos.
If you happen to be an experienced runner and you consider yourself to be in quite a good shape, then this program will help you take your running to a whole new level. We’re confident there are a few more PRs hiding in there. And if you’re a recreational runner that just wants to run without injuries or pain, then you will find your solution in this program as well.
The Structure of the Program
The program is comfortably paced through the span of 12 weeks, but you can either speed it up or slow it down, lighten it up or make it tougher – all at your convenience. That’s the beauty of this program – it is easily customizable to fit your needs.
- It’s a 3-month program. This is an approximate amount of time needed to produce tangible good difference in your technique. A difference that has a staying power. Some will see the difference after grasping the concept and practicing a few drills, but most of the runners will start seeing the difference shortly after starting the actual recommended training schedule. Some other runners will require more time and more effort to relearn better movement patterns after years and years of bad habits and injuries. Remember, everything worthwhile takes time. A bit of effort now will allow you to have a lot of great running times just a bit later and most likely for a very long time.
- Month 1 – Foundation. Have to have a good understanding of what it is you’re about to get into and why. Understanding the concept before actually performing the task inevitably changes the outcome for the best. Understanding the theory helps you become a better runner and offers an opportunity to progress quicker. Take your time learning, you might have heard bits and pieces before, but it’s almost a guarantee that once your get the correct information straight from the source you’ll connect the dots, and be that much closer to your “Aha!” moment.
- Month 2 – Practice. You will spend 4 weeks focusing on the fun part of this program – your skill development and practice. Make no mistake – you will be doing plenty during the first month of this program, but it’s this part – months 2 – that allows more room for doing what you love – running. There will be plenty of opportunities to experiment with various drills and exercises demonstrated in this program (if you have the Pose Method of Running book, you have a whole lot of additional exercise to choose from)
- Month 3 – Mastery. At this stage you will be familiar with the entire thing: the theory and the practice. So you’ll be busy mastering what you’ve learned. On top of that you will be shown how to handle various challenging running surfaces – uphill and downhill, trails, sand, etc. Some running shoe related questions will be covered as well. (If you are already subscribed you can take a peek any time!)
This program ensures that your transition to better running technique happens gradually and at a level that is comfortable for you. We made sure to put together very simple and clear videos to show you how to do the necessary running drills and movement exercises correctly. You don’t need to guess if you got it right. Watch the video on any device whether you’re at home, out on the trail or at the gym, and repeat. There are several follow-along routines to help you create a continuous training routine for yourself. And if you ever need an affirmation or a video analysis – get in touch with a Certified Running Technique Specialist online or in your area. You’re also welcome to discuss your progress and post your questions on our Running Forum.
Now you have guidance and support and no excuses. You can become a better runner!
Before You Begin
Here are a few things to keep in mind when getting started:
- Do as much as possible barefoot especially when practicing the bodyweight or balance drills. Those can be done at home, in socks or barefoot. If you have access to grassy area – great. Got sand? Even better! Sand is the great revealer of technique errors and strengthener of feet.
- Make sure you have the right shoes – thin soled, lightweight running shoes. Something along the lines of racing flats or track spikes but without the spikes. While we always say that technically it is possible to run well in any footwear, wrong shoes will hinder your learning and slow down your transition. So at the beginning, please make an effort to get the right shoes if you don’t have them already.
- The program is geared towards a mid level runner. Meaning if you’re a complete novice or simply want to start slow and take it down a notch (less reps, less number of drills and exercises) – you can and you should. And if you’re an experienced runner or require larger volume of training – you can increase the volume of drills, the number of reps, BUT NOT the distances. Increasing the distance or continuing to do high mileage when transitioning will make you more vulnerable to potential of getting injured. Get your technique down first, then enjoy the miles.
- As a runner/ athlete you need to be able to assess yourself and your ability in order to derive the most benefit from any training and to avoid overtraining. For that, it is highly recommended to read chapter “Big Monkey, Small Monkey: How to gauge your body’s training needs” (The Running Revolution, p 189). This will help you to correctly determine the programming and the volume you require when training.
- While you can immediately jump to practical sessions and do the drills, it is recommended to soak in the theory. To do better you must know better. The beginning portion of the Guide is packed with theory and examples. Enjoy the simplicity of the theory behind the Pose Method, take your time practicing the technique through drills and exercises and you will never look back. Your running experience will change forever.
So, here we go.
Watch These First
Make sure to stand up and follow along with the “Running Concepts Introduction” – often a real eye opener. Talking about full extension of the leg when running, or lifting knees real high, or landing on a specific part of the foot is all fun and games until you actually do those things and analyze what’s really happening, or not happening, to be precise.
If you haven’t subscribed yet to our video channel here’s how to do it. It is a monthly subscription of $4.99/month X 3 months = $14.97 What??!! Yes, full 12 weeks for fifteen bucks AND you get first 2 weeks FREE! In addition to that, you automatically get full access to ALL other programs currently available on our video channel. Keep subscribing – keep full access to all currently available programs and all upcoming new programs!