Beginner's Guide to Pose Running: Part 3

Beginner’s Guide to Pose Running: Part 3

Beginner's Guide to Pose Running: Part 3

This Beginner’s Guide is written to go along with the online video program “Beginner’s Guide to Pose Running”.

Beginner’s Guide to Pose Running: Part 3 takes you through the very heart of this program and gives you more information, more to do, more to work with, more to experience. Take a look at some of the topics that will be covered in the following 4 weeks:

Scroll down to see the layout of the entire list of topics. While you were introduced to some of the topics in the previous four weeks, now you’re offered further information to deepen your understanding and to help you progress in your journey of mastery of running.

Beginner’s Guide to Pose Running: Week 5

You’re now entering the second phase of this training and educational program – the transition phase. It is time to increase the amount of practical exercises and drills that go along with the concepts you have learned. You will now have complete warm up and cool down routines, and you will learn why these routines are structured a certain way.

Your training schedule is now more complete with additional drills to add or choose from. The previously discussed rules of weekly training still apply. Add to or subtract from the number of training days as needed. Make sure to watch “Flexibility vs Stretching” video. It is essential to understand the key difference between these 2 concepts.

Beginner’s Guide to Pose Running: Week 6

The study of the anatomy of your running stride continues. This week you learn more about different landing patterns and their effect on your running. The drills and exercises introduced will help you reinforce the good moves (1,2) and get rid of the errors in your running technique. Drill on.

The “Change of Support” drill is one of the most important drills you will learn. Make sure to keep the focus on lifting your foot (ankle or heel, whatever helps you zoom in on the lower leg) and not raise your knee. Lifting your foot up under your hip involves hamstring muscles. What you want is to learn to fire your hamstrings like pistons – quick short bursts (up, down, up, down). Raising your knee involves hip flexors and that’s not what you want. Even a mild soreness in your hips is a sure sign that you’re not using the hamstrings. Another thing to remember – drills are an exaggeration of movement pattern so specific muscle groups can be isolated for purpose of developing better understanding and perception.

Beginner’s Guide to Pose Running: Week 7

Speed and acceleration (3) are the focus of this week. Do you know what geometry of running (4) is? Every runner and especially a sprinter (5) must understand this concept if they want to be in full control of their speed.

From this week on, you should always include these drills into your training regimen. This will help you reinforce the one element in your technique that gives you speed.

Beginner’s Guide to Pose Running: Week 8

How do you achieve better efficiency when running? How do you spend less energy and cover more miles? This week you will get the answers to those and a few other questions.

After this week you also should be ready to run a 10K race. “Should be” is keyword here. You have enough know-how by now, and you’ve practiced quite a bit, but there is no need to rush if you don’t feel ready.

Additionally, this week allows for some training with a partner. There are new partner-drills to have fun with. Keep on practicing!

Part 3

Beginner’s Guide to Pose Running: Part 3

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!

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1. Reduced Eccentric Loading of the Knee with the Pose Running Method (MEDICINE AND SCIENCE IN SPORTS AND EXERCISE, 2004)

2. Forefoot running improves pain and disability associated with chronic exertional compartment syndrome. (AMERICAN JOURNAL OF SPORTS MEDICINE, 2012)

3. 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)

4. Geometry of Running. (EUROPEAN COLLEGE OF SPORT SCIENCE, July 5-8, 2006 Switzerland)

5. A case study of two national standard sprinters completing a pose and traditional sprint start technique. Fletcher, G., Bartlett, R. and Romanov, N.S. (JOURNAL OF ATHLETIC ENHANCEMENT, 3, 2., 2014)


The Pose Method® system is a combination of online learning and live courses making it the most effective solution available to health and fitness professionals as well as anyone who enjoys an active lifestyle. For more information please contact Lana Romanov

Beginner’s Guide to Pose Running: Part 3