Beginner's Guide to Pose Running: Part 2

Beginner's Guide to Pose Running: Part 2
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 2 covers the first 4 weeks of this training program. As you begin this extended course, remember – training and learning are not about pushing your limits but rather gradually expanding your horizons and steadily gaining confidence in your own ability. ‘Confidence’ is a rarely considered ingredient of a successful race or a new PR. Confidence in their ability is what gives champions that subtle (or not that subtle) air of superiority. The race, the competition, is when you push what you thought were your limits and go for it, and break through.

Training Diary

It is highly recommended to keep a training diary. It will help you see your improvement or how to adjust your training, it’ll help you to figure things out. At the very least it will help you keep track of your training. Not training enough is not an issue, it’s the overtraining that you need to keep an eye on. Often by the time people start suspecting that their training needs adjustment they’ve already gone a bit far. Pay close attention to how you feel through out your training and write it down after each training session, you’ll be surprised at how helpful that can be later down the road.

Recovering From an Injury & Training

This program was created based on a healthy middle level runner. If you’re recovering from an injury, you must make the appropriate adjustments to your training. We recommend working with a Physical Therapist to speed up your recovery.

The best part – you can and you should start training. The old recommendation of resting and icing is only helpful immediately after the injury and not in all cases. The drills recommended in this program were used in several studies, one of them was on CECS, and a specific regimen of these drills aided in recovery and reduction of pain and disability associated with Chronic Exertional Compartment Syndrome¹. The follow ups confirmed the initial findings².

What you will need to adjust is simple – for the first month of training do not run at all. Do the drills and exercises, use caution, but don’t be afraid to be active. A human body does better with active recovery. Use basic drills for the warm up, increase the reps for the technique part of the session, use the drills and flexibility exercises for the cool down. As you progress, gradually add short runs with minimal effort. Do not rush to go for a mile long run the minute you feel a bit better, give yourself a chance to get stronger.

Warm Up Routine

Your warm up routine can be what’s recommended in the program or a set of drills done at half the effort, with less reps.

Technique Drills

The drills in this program range from the most fundamental and simplest ones to advanced. When you begin, make sure to take your time with the fundamental drills presented in Weeks 1-4 of training. Believe it or not, many seasoned runners have difficulty with those. These drills are all about perception and balance – key ingredients of good technique, which is the foundation of speed and endurance.

The most important thing to keep in mind about drills is that they are meant to help you focus on a specific movement, perception of that movement and correct execution of it, so drills are exaggerations of movement. When you will run you won’t be hopping or skipping (if you are – that’s a problem), you won’t be pulling your foot up to your hips though this is the cue that you can often hear in training (what’s meant here is the trajectory of movement not the height of the pull which is naturally determined by the speed you’re running at)  Make sure to watch this video before starting with the drills.

As you progress through the program you will be given more drills and specific sets to follow, but you will also have the option to mix and match all the drills given in this program based on what you feel you should focus on. If, for example, you do video analysis and determine that your trailing leg is left way back and it takes you extra frames to get into the running pose, then you should do more pulling drills. And so on. A Running Technique Specialist could help you with this assessment and recommendations.

Running Sets

The program is built with a middle level runner in mind, so the running sets are based on that and should be adjusted accordingly. Here’s a simple way to do it. A rule of thumb is – do what you’re able to do, quality is more important than quantity at this stage. Do a trial run with each of the recommended distances and its time range in each set, and if you have trouble keeping up it’s perfectly acceptable to slow down the pace at the beginning.

Rest in between each interval is absolutely important. Give yourself approximately 2-minutes of rest between intervals. Keep in mind, some beginners will require much more recovery time in between intervals to allow for a maximum level of physiological adaptation. As you progress through the program, note your improvement.

Weekly Training Schedule

This program comes with a weekly training schedule. That’s 12 weeks of guided training to help you progress safely and efficiently. But at the same time, as mentioned in Part 1, you are free to modify this program to suit your needs and your level (physiologically speaking, please refer to the “Big Monkey, Small Monkey: How to gauge your body’s training needs”, The Running Revolution, p.189). However, at the absence of a coach at your side, to stay safe a simple rule of thumb should be “if in doubt – do less”.

Your weekly schedule will consist of

  1. a warm up routine,
  2. skill development drills and
  3. daily running sets.

All training will be scheduled for 3 days a week. This is what works for the majority and is a standard minimum required for optimal results.

Should it be Monday, Wednesday, Friday? Or Tuesday, Thursday, Saturday? Or any other combination of days? Entirely up to you. Plan so that your training and your daily life allow for day(s) off in order to adequately recover. There is a relatively small number of runners that literally requires running and training 7 days a week. That is very rare, however. Majority handles 3-5 days of physical activity, 3 being the most common. The best way to find out what works best for you is to experiment with the number of days in your training schedule.

Each week you will find a video called ‘Week # Training Schedule’ that contains the 3 day layout of recommended training sessions. If you need to add an extra day or two, feel free to either repeat a combination of training from any day of the same week or take a day from the previous week, and of course you can experiment and make up your own training from the combination of the recommended sets. At the beginning of this program, for the first 4 weeks you should only do the drills listed in the training program for those weeks. As you progress through training, however, you will become more adapted and familiar with more and more drills and exercises, so you will be able to select which drills you want to focus on, add more to your training, substitute with other drills or follow the program.

Beginner’s Guide to Pose Running: Week 1

The very first week of this program is all about the very first steps, the very basic drills, the foundation. Even if you’re more or less familiar with the Pose Method or if you think you know all these drills, just give yourself an opportunity to follow the path laid out for you. Watch the drills in the videos, take your time doing those drills, especially the ‘Bodyweight Perception Drill’.

Make sure to film yourself running before you start with this program so you could do a comparative video analysis at the end of Week 4.

By the end of Week 1 you will start getting into the flow of the regimen and becoming more familiar with the drills and exercises. This will help you to get a better understanding of why you’re doing these drills and not others when you will be introduced to more advanced concepts in human movement in the following weeks.

Beginner’s Guide to Pose Running: Week 2

The second week of training brings a new level of understanding of human movement and a new level of complexity in drills and exercises. It also provides you with the necessary background and theory to establish a foundation to build on over the next several weeks. Make sure to watch “Understanding Perception” video.


“The most essential characteristics of all biological systems are defined by the Universal Law of Gravity”, wrote a Russian scientist and academic P. Anokhin. Gravity is the most valuable factor of life on this planet because life as we know it, is impossible without gravity. Without it we couldn’t move the same way, we wouldn’t look the same way, we couldn’t breathe, and we wouldn’t have the air to begin with. The influence of gravity shapes and structures all living creatures including human anatomical and physiological structure, size and weight. It is essential to know this and understand this, and most importantly, keep this in mind when learning how to run.

By the end of Week 2 you should be able to determine whether your should continue with the three-day training schedule, or if you need more training days or less. Pay attention to your physical, mental and emotional conditions. If you feel that you’re off  – examine your training diary.

Beginner’s Guide to Pose Running: Week 3

Week three marks the introduction of the core concepts of the Pose Method of Running.

Beginner’s Guide to Pose Running: Week 4

The fourth week wraps up the concept introduction portion of this program. Additionally the video analysis is introduced and your running stride gets dissected. Make sure to watch the “Anatomy of a Running Stride” video.

Week 4 is when you get to analyze your own running technique, or at least try to, and compare it to the footage you filmed at the beginning of Week 1. Remember, you can always contact a coach in your area and ask for assistance. Many will be able to help you by phone or email, or online.

To do better, one must know better. And now you do. Or at least this is a good beginning. When this program was created, there was a special effort made to present theory side by side with practice. It is not enough to know what needs to be done. Knowing how it must be done and why, makes all the difference. Knowing your goal and understanding how to get there – changes the outcome for the better. If you are interested in digging deeper into the scientific foundation of this program and this approach, a good place to start is a list of published scientific research and papers on the Pose Method.

Weeks 5 through 8 is where the fun part begins. It is the transition phase and involves more practice, more doing!

Part 2


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¹ Effects of forefoot running on chronic exertional compartment syndrome.(INTERNATIONAL JOURNAL OF SPORTS PHYSICAL THERAPY, 2011)

² The Effectiveness of a 6-Week Intervention Program Aimed at Modifying Running Style in Patients With Chronic Exertional Compartment Syndrome. (ORTHOPEDIC JOURNAL OF SPORTS MEDICINE, March 2015)

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 2