Training: How to Keep Good Running Form for Long Distance

Long distance running seems to be a world away from sprinting. But if we look at the essence of running – they are one and the same. Running is running. While different distances do require different training plans, the running technique used, however, is the same. Your body’s mechanics and the work of gravity do not change based on the distance you decide to conquer.

So what are the major points of maintaining good running form for long distances?

Maintain Focus

Similarly to middle distance and short distance, first and foremost – maintain focus. Great running, after all, like excellence in golf, gymnastics or ballet is really a physical manifestation of extremely strong mental ability.

Remain completely and entirely focused. That is a practice area of its own and should be included in your regular training regimen. Do not allow your mind to wander. Many use long distances to “escape” from daily burdens and stress but the only way to maintain good form is to stay focused on your technique, especially when you’re just starting out.

Once you get into technique work more and after you’ve drilled and practiced for a while, your body will ‘memorize’ the pattern of required movement but in order to not stray at any point, maintaining focus on what you’re doing will still be necessary, especially so when running a long distance event, and, doubly so when running an ultra.

Do This Move

When running long distance, the longer the distance the more opportunities there will be for your technique to fall apart. In running, from the Pose Method point of view, there is only one actionable element that is entirely under your control – pulling (of your foot up). That is where your main focus should be. Using the mental command to pull will help you maintain necessary cadence and will help you to keep moving. If you experience pain you will also be able to adjust the technique on the go in order to eliminate the problem.

One of the most difficult obstacles will unquestionably be fatigue. As it sets in it will have an effect on your senses, on your perception. Maintaining focus on one action only – pulling – will be much simpler and easier and more effective than anything else you could attempt to do.

Pulling on time, pulling to maintain cadence will also help you to maintain short time on support. Fatigue leads runners to longer time on support which leads to increased load on entire body, knees will most likely feel it first. The action of pulling your foot up to change support accomplished by hamstrings, the workhorses of the runner, will be your ticket to finish line. No need to overload smaller muscle groups. This is where the importance of strength training gets highlighted again.

Stay Relaxed

The other important thing is to stay relaxed. Not “I’m on vacation” relaxed, but not tense, not agitated, not stressed. Everything is connected so maintaining focus on technique will keep your thoughts directed at one target and it will help you to stay together and not scattered.

The effect of staying relaxed will reverberate through your entire body. Your muscles won’t tense and spasm, your mind won’t go into distress mode – all things necessary to make it to the finish line miles and miles away.

Staying focused and relaxed will help you handle the psychological and physical stresses associated with long distance.

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Technique: Head Position When Running

The head position is a crucial point in making the muscular system of the whole body engaged in a specific way. It could be more efficient or less efficient and balanced depending on the head position orientation. As a consequence, the movement of the body could be more efficient and better balanced or not.

Head

The reason for this influence lies in the anatomical and physiological structure of the head. With such organs as vestibular apparatus in the ears and cerebellum, directly defining and regulating the body’s position in space, the head has an exceptional influence on any movement. This regulation is accomplished by and through muscular work. First of all, through the neck’s muscles, which provide balance of the head, and extend their influence on the rest of the muscular system of the body.

The importance of this regulation of movement comes from very simple things. One of them is the relation of the body with support. What we call a balanced position of the body is actually the position of the body on support. It is a fundamental characteristic playing an undeniably important role in movement. Muscle work happens in the most efficient way when the body weight is on directly on support.

The head position is directly involved in this regulation and therefore defines all the muscular connections and movement of the body. When the head deviates from a proper position (tilts left or right, back or forward) then muscles engage in a wrong coordination and the body shifts from the support. That means that the movement of the body deteriorates as well.

These seemingly simple and obvious relations are violated very often. It most likely comes from having a blurry perception of the head position stemming from general unawareness of the body and weakness of the neck muscles, etc. Majority of people that enjoy running could do very well by going back to basics and sorting out their postural alignment when standing and walking.

Eyes

Our eyes exert tremendous influence on our head and body position as well. A common question and sometimes a point of contention is how far ahead are we supposed to look. Is it 5, 10 or more meters ahead or all the way to the horizon? What is the optimal length of our eyes’ focus? Opinions on this matter vary quite a bit, with many different suggestions based on different ideas, but all of them have only anecdotal evidence and very weak theoretical base.

The look of the eyes making your head position efficient isn’t related with any fixation on anything or any distance ahead. Instead it is related to perception. In martial arts this look is called: “you look, but do not see anything”. You should be ready to perceive information, but be not fixed on it. It allows you to keep the body position and muscular system in a ready condition.

Body Alignment

I guess it will be no surprise, if we say that the head position should be along the straight line going through the shoulder, hip and ball of the foot, providing for the body minimum muscular tension (just enough to keep the body at this position) perception of a stable balance and the pressure being on the ball of the foot.

This position is like that of the walking position of some tribal African women carrying heavy objects on their heads. This walking style is distinguished by smooth movement with low vertical oscillations of the body, allowing them to carry heavy objects for long distances. These women seem to carry themselves with outstanding posture and their movement looks very graceful.

These are small rules for the head position in movement and running that provide the foundation for efficient movement.

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Training: Remedy for Fatigue When Running

“What do I do when I get tired when running?” This question came up and it reflected a very interesting mind-set regarding performance from coaches and athletes. Indeed, what can we do when fatigue emerges when we run? Do we have some options in how to deal with fatigue? Obviously not many options exist, nevertheless many coaches and athletes “hope” that there are some magic tricks to go around. Some choose to gamble by using something yet unknown to science.

Is it a question “what do I do?” when a tennis player, swimmer or any other athlete in any other sport get tired during their performance? Do they ask to stop the game or exit the race for a moment to get some rest? Not at all, no one has that kind of luxury, because this is the essence of sport – to find out who can overcome the most obstacles, including fatigue, in order to win.

Then, what can we do when we get tired when running? The answer is as simple as it is complicated.

First the complicated part. It comes from the complex nature of fatigue, which is never just physical fatigue, but has mechanical, anatomo-physiological, psycho-emotional, mental, and spiritual parts. Which one of these states is more “tired” is very difficult to identify, but there is something known from our experience and science about the relations between these parts and their influence on each other.

Psycho-emotional aspect of fatigue appears much sooner, long before real energy exhaustion in the physiological component of fatigue steps in.

Generally, from science and experience it is well-known that the psycho-emotional aspect of fatigue appears much sooner, long before real energy exhaustion in the physiological component of fatigue steps in. Our psychology reacts in advance trying to “prevent” the danger of growing fatigue and to convince our mind to stop the performance. Therefore the brain receives lots of signals of fatigue in the form of burning sensations, pain, and reduced strength of muscles.

Focus on the Action

How do we deal with this psycho-emotional component of fatigue? Simple, our mind has to (and I am emphasizing this) stick to the action. In different sports it’s a different thing, but the meaning remains the same. Action is something that allows us to continue our performance. In running, from the Pose Method concept point-of-view, it is the action of pulling the foot from the ground. Do we have any other option, or some trick to continue our performance? The answer is, clearly, no.

Action is something that allows us to continue our performance.

Our ‘business’ is to keep our mind from exerting a discouraging influence of our negative emotions connected to the signs of growing fatigue. We must remain focused on the action of pulling so we don’t have the opportunity to dwell on what feels like danger to our life, and prevent our mind from recruiting defensive mechanism of the body to shut down our performance. Our mind is supposed to stay focused on the action no matter what is going on in our perception. In the Pose Method of running the only action to stick with is the action of pulling the foot from the ground while you are falling forward from the Pose.

This and only this focus of your mind will allow you to avoid unnecessary energy expenditure and keep utilizing it into your running no matter how fast and long you run. It is the essence of training and racing performance.

CONTINUING EDUCATION + LIVE SEMINARS + LOCAL CLASSES

Pose Method® 2-Day Educational Seminar is approved for 16 contact hours towards continuing education for Certified CrossFit Trainers and Physical Therapists. Athletes and parents of school age children are encouraged to attend.

The Pose Method® system is a combination of online learning, live seminars and local classes making it the most effective solution available to health and fitness professionals as well as anyone who enjoys an active lifestyle.

Technique: How to Run on Ice or Any Slippery Surface

Ice is a demanding surface and most people feel and move awkward on it. Even athletes that seem to be adept at the most complicated of moves often find themselves struggling to stay on their feet to say nothing of walking or even running on ice.

Ability to run on ice (or any slippery surface) without the help of any ice traction devices has a certain irony to it. It unequivocally extinguishes all debate on running technique and effortlessly removes all thought up forms and variations of technique and leaves Pose Running as the only viable option.

Push off? Paw back? Extended stride length? That and other ideas, all propel themselves not forward but out of the window.

Running on ice leaves zero room for creative interpretation of what running is, or how to run. It doesn’t not allow anyone any false efforts for any reason. You can’t go easy or go too hard, the effort has to be just right. Sounds militaristic? No, it is simply pure, and in that it demands the same from the runner.

A while ago, an editor in chief of a rather big publication said: “If Pose Method works than Romanov should be able to run on ice”. Presenting Dr. Romanov running on ice at a skating rink. Keeping a few key things in mind – you can do it too.

How To Run on Ice

It is a good idea to be familiar with the Pose Method of Running before trying out these tips but you should be able to utilize these regardless. Perception becomes even more important when running on ice. It is a good idea to spend as much time and effort on improving your perception as you can.

Land under – precision, precision, precision. Land a bit ahead and you slip, land a bit to the side or a bit back and you slip. Your body and its weight will have to be right on top and aligned with the ball of your foot in the running pose.
Keep you running pose – your goal is to maintain your running pose. Focus on nothing else.
Move quicker – When you’re moving on ice everything becomes faster, more intense, condensed, if you will, and requires more focus. If you would like to keep on moving without slipping then you will have to operate within a much narrower space-time frame than normal.
Pull faster – Pulling your feet up with your hamstrings in a piston-like motion (up-down, up-down) will be even more crucial than when running on any other surface. Runners often think that pulling involves a prolonged effort to bring the foot up as high as possible, but in reality, and especially when running on ice, pulling action is more of a burst and the foot will come up on it’s own as high as your speed dictates, and will follow the effortless predetermined trajectory before dropping down again. All you must do is focus on a quick burst of a pull. This is where your utmost effort will be required, but to avoid injury, focus on the quickness of pulling not the effort.
Keep the rhythm – Timing and synchronization will also be essential. On ice you don’t have an opportunity to take long luxurious strides at your leisure. It’s all or nothing. You either get with the program and tap-tap-tap or you’re down.
Stay light on your feet – This basically sums it up. To stay light you will need to move across the icy surface according to everything outlined above. You will find just the right amount of muscle tension and will figure out how to stay relaxed over time. The right and slight angle of falling will reveal itself with practice

Chances are, nobody will attempt to run an ultra on ice, not even a mile. It is too intense. But it is possible to run on ice and is satisfying to know that you can do it. And as a tool of improving your running technique – running on ice is priceless. It will reveal all flaws and confirm all strengths and show progress. Have fun experimenting!

CONTINUING EDUCATION + LIVE SEMINARS + LOCAL CLASSES

Pose Method® 2-Day Educational Seminar is approved for 16 contact hours towards continuing education for Certified CrossFit Trainers and Physical Therapists. Athletes and parents of school age children are encouraged to attend.

The Pose Method® system is a combination of online learning, live seminars and local classes making it the most effective solution available to health and fitness professionals as well as anyone who enjoys an active lifestyle.

Theory & Practice: 5 Golden Rules of a Proper Training Program

Your training program is one of the most important parts of your training regimen. Training process is a very individual thing and, as logic follows, training programs are always very individual masterpieces. Or, at least, they should be.

So what is a training program? A training program is a specific structure of volume, intensity and exercise used in training, distributed over days and weeks of the cycle, allowing to achieve cumulative effect at the end of the cycle in a selected direction (exercise, distance, event). A knowledgeable and experienced coach can skillfully lead his/her athlete to a better performance level, better health, better results and a longer career in sports. Majority of people, however, do not have the luxury of working with a professional coach and are left to make training decisions on their own.

Obtaining a good training plan is one of those decisions and choosing the right training program, or at least finding a legitimate one, is not the easiest of tasks.

How do you decide what should be in your training plan?
How do you judge the quality of an available training program and its effectiveness?

There are no simple questions here and there are no simple answers. However, there a few golden rules that serve as a foundation for all proper and effective training programs and in the absence of a coach, keeping these basics in mind will help you make better choices and eventually get better results.

It should go without saying that any training regimen simply must include technique work of your chosen sport. Whether you’re running, swimming or cycling – you must regularly do technique drills. Sports like football, basketball or baseball, however, would require technique work for running AND throwing. If that was done right, there would not be so many ankle, knee & shoulder injuries. Your biggest improvement and progress will be the result of your technique work. It is a gateway that allows you to unlock your full potential. You might be built for speed or endurance but if you’re constantly injured you’re not going too far or too fast.

Here are 5 golden rules that will help you stay on the right track.

1. Training Program Must Have a Proper Duration + a Sufficient Number of Rest Days

Majority of people start looking for a training program when they decide to enter a race. Others want a training plan to simply have a good regimen to follow to stay fit instead of doing something on some days hoping to get some kind of effect. So you will need to decide what your goal is and then figure out the time frame that it gives you. If you’re working with a particular target date – your training plan should be aimed at that date locking you into a certain time frame and giving you a particular number of days/weeks/months to achieve your goal. Your entire plan – its structure, volume and type of training involved should be based around that main event.

It is also important to keep in mind, that training doesn’t mean doing something all the time. There has to be a proper balance between your training and rest days. Too much action and not enough rest time is a bad formula and is a one way ticket to exhaustion. Majority of people do well with 3-4 days of training a week, some professional athletes need up to 7 days of training per week and sometimes twice a day. Whatever number of days you train right now, if you experience any of the signs listed in this article – reduce your training volume right-away, you’re overtraining.

2. Training Program Must Have a Warm Up & Cool Down

Any good training session starts with a warm up. It’s an important part of the overall training process and is a necessity, it cannot be treated as an option. It is smart to start with a warm up and get your body and mind ready for a good focused effort. Obviously it only makes sense to wrap up with a cool down to let yourself get back to normal, to let all your systems slowly adjust. Cooling down part of training is a very good time to do some flexibility, by the way. A training program without a cool down part is not a complete training program.

3. Training Program Must Have Speed Work

All improvement in running training has to do with running the same distance faster than before. While running longer and at a slower pace has its limited purpose sometimes, it won’t improve your performance or run time when preparing for a race and it should never be the foundation of your training program. Speed work is essential if you hope to run your next long distance race faster. And isn’t that the purpose of the entire exercise?

4. Training Program Must Have Strength & Flexibility Included

These are not fashionable or trendy things that were popular last summer. These must be included in training regimen on regular basis. Without adequate and proper strength developed you will be subjected to injuries and mediocre performance. Developing and maintaining flexibility helps extremely well in achieving better performance results also. Work on your technique, strength and flexibility should be regular and balanced, but with emphasis on technique.

5. Training Program Must be Updated Regularly

A lot can happen in just one week of training and whatever it is, it will require an adjustment to your training regimen. It is recommended to review the original training schedule against the actual training done and results accomplished, and then implement changes on weekly basis to achieve best results. This is one of the most difficult parts of working with training programs and I recommend doing it with a coach, but you could also try to make your own adjustments and switch around some numbers, repetitions, etc. We have a video that provides instructions on how to adjust your training program.

I would like to recommend you try my training plans that can now be ordered and downloaded online for $10/month of training. And if you would like to kick it up a notch, try my app that is now available to all iPhone users. Compared to my downloadable plans, the app allows data input after each training session so you can have a constantly updated training plan for $9.99/month.

As a rule, I always recommend training with a coach and obtaining a proper training plan whether you’re on a mission preparing for a race or not. You might just be pleasantly surprised with your results and achievements!

CONTINUING EDUCATION + LIVE SEMINARS + LOCAL CLASSES

Pose Method® 2-Day Educational Seminar is approved for 16 contact hours towards continuing education for Certified CrossFit Trainers and Physical Therapists. Athletes and parents of school age children are encouraged to attend.

The Pose Method® system is a combination of online learning, live seminars and local classes making it the most effective solution available to health and fitness professionals as well as anyone who enjoys an active lifestyle.

Theory & Practice: What Is Overstriding in Running?

Overstriding is a very simple thing, but it is still veiled in the cloud of confusion for one simple reason – it is impossible to identify and/or define something when you operate without a clear standard.

When you are told that you’re overdoing something (and that’s what overstriding essentially means) the question arises: how did you come to a conclusion that I’m overdoing something? I think I’m just doing it. What makes you say I’m OVERdoing it? Is my ‘doing’ different from your ‘doing’? Who is to say that my ‘doing’ isn’t better than yours? Maybe what I’m doing is IT and you’re underdoing whatever it is you’re doing.

This can go on indefinitely because in that conversation we operate with opinions which are usually far from a standard and while we are all entitled to our opinions and points of view, this physical world operates by and with a set of natural laws. These laws are a part of the foundation of the conceptual model that is known as the Pose Method. But first, let’s look at the word ‘overstriding’ itself.

The Term

Over / oh-ver/

above, beyond, in excess

Stride/ straɪd/

a long step or pace
the space measured by such a step
a striding gait
an act of forward movement, completed when the legs have returned to their initial relative positions

overstride / oh-ver-strahyd /

to surpass
to tower over; dominate
to stride or step over or across

The simple definition of the words that are used to create this term makes it clear as to what the word means and why it was chosen. Or does it? What does the action of overstriding mean and in relation to what is it considered to be an action of excess? We need a standard to compare this action to in order to get those answers.

What is Overstriding

The Pose Method® provides us with a clear standard for running and makes identification of correct actions and errors, as well as providing definitions & terms a simpler and easier process.

When you’re told that you’re overstriding – you’re going over a point that is defined as a norm, a standard. The running stride exists between the points of support and is comprised of flight and support phases. The flight phases could be the most enjoyable part of running, but it is the support phases that provide one of the most significant contributions to movement. As we change support (as our feet land on the surface we run on) the quality of that interaction largely determines the quality of our running experience.

Through research and studies we’ve identified the best, the most efficient way to move from support to support. All a runner needs to do is maintain the running pose while falling forward. When the runner stays in the running pose he or she, by default, lands on the best part of their foot and in the most ideal position which is under their body, under their general center of mass.

This brings us to a very clear definition of overstriding – within the Pose Method of running framework, overstriding is defined as landing ahead of your body, ahead of your general center of mass.

How to Visually Identify Overstriding

At a first glance it might seem as an easy task, and it could be sometimes in the most gross cases of overstriding, which is very common among recreational runners. But once you move up the ranks of pro athletes, it takes a trained coach’s eye to spot it. However, for the sake of simplicity and to provide straightforward guidelines, let’s keep the parameters, by which overstriding can be easily identified, as basic as possible for this article.

Look for the proper alignment. Look for the running pose and hip position over support. Your hips are your center, not your chest.
Don’t look for the footstrike type: regardless of what part of your foot you land on – forefoot, the entire surface of your foot (often referred to as midfoot) or your heel – you can still land ahead of your body. That is why at our seminars we always emphasize that it’s a mistake to focus on how and where your foot strikes the ground. The footstrike is only the result of correct action taken prior to the footstrike occuring.

But don’t go crazy measuring the inches. While numbers could be fun, and math can provide solid support in science, out there in the field when you’re actually running, the only thing you ever have is your perception. Work on improving your perception by doing the recommended technique drills.

The importance of having a standard is unquestionable. Without a clearly defined standard in running technique there is no overstriding, there is no explanation for or ways to prevent overstriding and all we can do is wonder. Having a standard in running technique allows runners to correct their technical errors, improve their technique and actually attain measurable progress.

CONTINUING EDUCATION + LIVE SEMINARS + LOCAL CLASSES

Pose Method® 2-Day Educational Seminar is approved for 16 contact hours towards continuing education for Certified CrossFit Trainers and Physical Therapists. Athletes and parents of school age children are encouraged to attend.

The Pose Method® system is a combination of online learning, live seminars and local classes making it the most effective solution available to health and fitness professionals as well as anyone who enjoys an active lifestyle.

Training: 5 Signs of Overtraining

Sport specific training is not the simplest of tasks, yet so many attempt to train and to create training programs without really having a clue of what training process is. As a result, there are too many overtrained athletes in danger of being permanently injured.

It is necessary for every coach and athlete to be aware of these important signs of overtraining.

#1 BIO-MOTOR: LOSS OF COORDINATION

The most classical and usually the first of signs of overtraining. Unfortunately, this #1 sign is commonly overlooked. Instead the focus is on heart rate and other physiological signs, which are also important, but loss of coordination comes first. As a matter of fact, it comes first when we get sick, too. Ever noticed how you get a bit clumsy when you have a common cold? Interestingly enough, the minor injuries that happen (bumping into things in a familiar setting, stumbling or tripping, etc) because of the loss of coordination, actually help prevent serious overtraining because you know you’re not going to be attempting to work out when you can’t keep your balance. It’s your body’s way of saying “take a break”. So always pay attention to your coordination ability, it’s the first sign of things starting to head in the wrong direction.

#2 PHYSIOLOGICAL: HEART RATE DEVIATIONS FROM AVERAGES

As you know there is “resting”, “working” and “recovering” heart rate. Special attention needs to be paid to changes in your “resting” heart rate. Some degrees of deviation ( ± 3 bpm) are acceptable, but some (± 6-9 or higher) are a bright sign of you entering the danger zone.

#3 PHYSIOLOGICAL: LOSS OF MUSCLES’ ABILITY TO RELAX

Muscles’ normal function is to contract and expand, tense and relax. The loss of the ability to relax means your muscles stay in a constant state of tension. Not good, not how it is supposed to be.

#4 PSYCHOLOGICAL: ONSET OF IRRITABILITY, DISSATISFACTION AND CONSTANT FATIGUE

If your girl/boyfriend dumped you it’s one thing, but if you’ve been “training hard” preparing for your big race and all over sudden you feel annoyed, always tired, never happy with what you’re doing or what’s going on – it is almost a guarantee that you’re overtrained. Sport activities are meant to bring you pleasure, satisfaction, things of that nature. So if you’re feeling the opposite, maybe it’s time to change what you’re doing… wouldn’t you say?

#5 RADICAL DROP IN TRAINING AND RACING PERFORMANCE

This one sneaks up on you. People don’t see it coming and then don’t know what hit them. But the more they try to train “harder and better” the deeper they are digging themselves in. It is a short distance from here to a “point of no return”, so you better STOP NOW.

What is not commonly known, is the fact that your training and racing performance will be ok for a while after you start going “downhill”. You will continue to perform ok under an illusion that you are simply dealing with one of your “down/off/up/good/so-so” days (whatever you want to call it). Until one day everything starts going steadily downhill, and you can’t seem to get out of it.

So, don’t get yourself to that point, be smarter and listen to your body. Treated with care it will flawlessly serve you for years.

CONTINUING EDUCATION + LIVE SEMINARS + LOCAL CLASSES

Pose Method® 2-Day Educational Seminar is approved for 16 contact hours towards continuing education for Certified CrossFit Trainers and Physical Therapists. Athletes and parents of school age children are encouraged to attend.

The Pose Method® system is a combination of online learning, live seminars and local classes making it the most effective solution available to health and fitness professionals as well as anyone who enjoys an active lifestyle.

Training: Warm-Up & Cool-Down for Runners

From my own experience I know that very often small yet very important elements of the training session structure, that is, the beginning, which is called warm-up, and the end, which is called cool-down, are ignored and neglected by majority of runners. Reasons (or we may say ‘excuses’) given for this are always numerous: from efforts to save time to just admitting plain neglect. In general, the attitude towards those parts of the training session is as if neither carry any significance so why bother. That’s a mistake. But then again, it’s only a matter of personal responsibility. If you think you don’t owe it to yourself to do things the right way and not the lazy way, then what can I say.

The Warm-Up

So, what kind of role does the warm-up play in the training session? The answer is obvious – to warm-up the muscles, ligaments and tendons, and, here’s the part that not many consider- to prepare the nervous and cardiorespiratory systems for the specific workout. Normally an athlete would spend (depending on the upcoming workout, outside temperature and his/her own body condition) somewhere between 5 to 30 min on this task.

Warm-up should consist of all blocks of preparation:

biomechanical
physiological
psychological
mental and
spiritual

In Pose Method we use specific running technique drills to get the body into the right biomechanical structure of movement. Those drills also serve as a psychological and mental tune-up for the upcoming workout. Be mindful when following this progression. All these parts should be performed on a conscious level with an understanding of why we are doing it. It is foolish to train, or do anything for that matter, under the assumption that mindless motions of doing something will give you the results you’re looking for.

If you normally train by yourself and run alone, simply make sure to structure your sessions so you cover the above mentioned aspects. However if you train in a group and/or do group running sessions, make sure to set time aside for yourself to maximize your results. You can (emphasis on can) manage your busy schedule, keep your group runs and enjoy the social aspect of running. A little bit of effort and discipline goes a long way.

Here’s a good warm-up set of drills and exercises for a session that can become your regular practice. To put together a more extensive session, refer to the vast collection available in the original book The Pose Method of Running if you have it, and the Beginner’s Guide to Pose Running resource.

Key points:

Warm-up is about getting ready for the training session
Make it simple, quick but get your mind into it completely.
Emphasis on drills and elasticity exercises.

We should not do flexibility exercises in the warm-up part of the training session too often. That should be mostly saved for after the workout, for the cool-down part of the training session or for a separate training session altogether. But sometimes it is needed in which case make sure to do a warm-up flexibility routine before the actual warm-up and always keep your focus on moving your joints instead of stretching your muscles. Intentionally stretching your muscles is not a good idea. Muscles will do what they need to do when you focus on simply bending your joints. Correct intent and focus produce correct outcome.

The Cool-Down

The cool-down part of the training session has its own specific role as the process that should return your body to its normal condition, including its biomechanical, physiological, psychological, mental and spiritual conditions. When your training is done, it is very important to return all the “blocks” and levels of the body to their norm. This means recovering muscle strength, relaxation, tone, your technique and coordination, and proper perception of movement, and of course your mental state, emotional and psychological conditions.

So, cool-down is a multidimensional set of exercises and should be treated as seriously as the main part of the training session. Time-wise this part is not time consuming similar to the warm-up, but it could be a little longer if needed, because returning to the norm could be a more demanding process than getting going. There are more chances here to lose technique, perception, proper muscle condition and mental focus. So it’s a good idea to give more time to this part of your training session.

In the Pose Method we, again, use special running drills for cool-down with the purpose of recovering the specific conditions related to running technique and our focus should be on the main elements of running. But through these exercises we must also return our body’s strength condition, unless you want to wobble around on shaky legs for the next day or two. So, we additionally use special regimes of strength exercises to recover muscle tone & strength, tendon and ligament elasticity and coordination.

If the main workout was difficult with a load on the cardiorespiratory system, then we must use a light run (we are talking about a mile maximum for the majority of us) to recover these systems to the norm. Keep your eye on your form, just because it’s a light run to recover it does not mean you can drag your feet behind you.

Another thing to keep in mind about the cool-down is that it is not only the final part of your current training session, but it is also your preparation for the future training session, and that requires your mental and psychological focus and effort. Training is a non-stop process of moving from one training session to another.

Key points:

Cool-down is about recovery
Make it longer than warm-up
Emphasis on strength exercises (lighter load, less reps)
Wrap up with a flexibility routine (focus on moving your joints)

So, these seemingly simple parts of training, as you see, are not so simple at all, and they require your full attention and skill development, as any other part of your training. Start from this point and consciously build up your understanding of the deep meaning of these parts of your training process and it will take you to the next level of your training. I guarantee that. Enjoy this process of self-discovery and the newly found excitement that it will undoubtedly bring.

CONTINUING EDUCATION + LIVE SEMINARS + LOCAL CLASSES

Pose Method® 2-Day Educational Seminar is approved for 16 contact hours towards continuing education for Certified CrossFit Trainers and Physical Therapists. Athletes and parents of school age children are encouraged to attend.

The Pose Method® system is a combination of online learning, live seminars and local classes making it the most effective solution available to health and fitness professionals as well as anyone who enjoys an active lifestyle.

Technique: Proper Body Alignment in Running

When running, proper body alignment becomes even more important. Considering the level of impact associated with running we must be even more diligent. And also, what body do you think would move faster and more efficiently from point A to point B – the one that moves like a unit, well composed, properly aligned or the one that looks like it’s comprised of multiple independent parts that are misaligned and move out of sync? The answer is obvious.

What is the proper body alignment in running? The answer is the one that’s in harmony with the force of gravity.

Alignment happens from feet to your head. Starting from your feet, your body should be aligned along the vertical line up to the top of your head. Using the foundation of proper body alignment when standing, we take it a step further in running by slightly bending our knees. What does ‘slightly’ mean? Do light jumps in place on both of your feet. That’s your cue. That comfortable slight bend is IT. Your body should be aligned straight yet not rigid.

Regardless of your speed, everything you do when running happens fast. And the faster you run the faster the movements and the sequence of movements. Your ability to maintain proper body alignment should be automatic which means you should apply more efforts in making this happen before you run, when you warm up, when you drill.

In Pose Method there are plenty of drills and strength exercises that will help you achieve that. To maintain proper alignment in running you must, first, know what it is, and, second, your body must be ‘equipped’ to maintain it. Strength training is essential for runners. Your hips are the biomechanical center of your body connecting upper and lower and need to be strong. Your hamstrings are the ‘workhorses’, as Dr. Romanov puts it, they need to be strong. The calves ‘carry’ a fair share of the weight as you change support when you run, they need to be strong and so on. Strength training and proper body alignment go hand in hand.

We use our whole body when we run. Everything must move, look and feel as a single unit. No rigidness, instead – suppleness. Everything is properly aligned so nothing gets damaged, no moves are wasted, no unnecessary effort is spent. Imagine the perfect image of yourself gracefully and swiftly gliding across the land.

Did you know? The key point of the 2004 study “Reduced Eccentric Loading of the Knee with the Pose Running Method” was that the reduced impact on the knees by virtually 50% was produced by a specific technique (Pose Running) that included a specific body alignment. It wasn’t just the type of landing or just the bending of the knees, or just the high cadence. It was the total package, the complete technique.

CONTINUING EDUCATION + LIVE SEMINARS + LOCAL CLASSES

Pose Method® 2-Day Educational Seminar is approved for 16 contact hours towards continuing education for Certified CrossFit Trainers and Physical Therapists. Athletes and parents of school age children are encouraged to attend.

The Pose Method® system is a combination of online learning, live seminars and local classes making it the most effective solution available to health and fitness professionals as well as anyone who enjoys an active lifestyle.

Theory & Practice: Strength Training in Running

While the question ‘do we need strength training in running?’ is not a question anymore, the question, ‘what kind of strength do we need there?’ is still unclear. That is why I would like to discuss this topic in a short description of the logic of strength exercise use in running.

It is no secret that muscle strength is necessary in running to provide for the body’s ability to interact with the ground while your body moves from one support to the other. During support time gravity manifests itself as the body weight and muscles provide for its ability to interact with the ground.

So the precision of muscles’ development according to the body’s needs of interaction, is directly related to the quality and efficiency of that interaction. We have also to take into account the skill of interaction, that is the skill of using muscular efforts and all other forces.

What are the main requirements for this type of interaction, and what kind of strength training do these requirements call for? In Pose Method we distinguish three major types of strength and the corresponding exercises that provide for the required level of skill of interaction with the ground. The first is hip strength, the second – hamstring strength and the third – muscle elasticity.

Why do we choose these types of strength and these exercises to develop it? The answer is directly related to the Pose Method of running technique. The performance of three major elements of Pose Method technique – the running Pose, falling (leaning) forward from the Pose and pulling the support foot from the ground – depend on how well each specific strength is developed.

Hips

Hips strength provides for very efficient falling forward, because it allows you to keep the upper and low body well connected as one unit and therefore, fall forward faster. Hips exercises should be included in the training routine at least once a week, 4 to 6 different exercises according to your ability, with 10 to 20 reps in one set after the main training part.

at least once a week
4 to 6 different exercises according to your ability
10 to 20 reps per set, increase based on ability

Hamstrings

Hamstring strength is responsible for pulling the support foot from the ground, when the body ends its contact with the ground, and brings the foot under the hips in time for the next support, in order to start falling again. If hamstring strength is not developed enough, the support foot and the whole leg would be lagging behind until the next support and the body would not fall forward.

Consequently it would lead to reducing stride frequency and speed of running. The late (or ‘not on time’) pull of the support foot from the ground in sprint causes a hamstring injury. Exercises for hamstring strength development should be used at least once a week as well, with 10 to 20 reps in one set and up to 3-5 sets in one training session. It could be done as a main session together with other strength exercises, or after running training.

at least once a week
10 to 20 reps per set
up to 3-5 sets in one training session, increase based on ability

Muscle Elasticity

Muscle elasticity or springiness is the ability of muscles to quickly return to the length previous to impact. The other name of it is stretch-shortening reflex. Elasticity, according to scientific data, provides for quick interaction with the support and reduces oxygen consumption and energy expenditures during running. Elastic condition is achieved by keeping the body in the S-like shape on support, or in layman terms, by keeping the knee bent and never straightened and maintaining a short support time. The latter is related to high (over 180 steps per minute) stride frequency, executed by pulling the support foot from the ground on time.

Elasticity exercises are simply jumping exercises. There is a great variety of them, on different levels of difficulty and complexity but most accessible for beginners would be jumps in place on two legs, with jump rope or light weights of your choice according to your level. Jumps could be done twice a week after the main running session. The number of reps would vary from 10 to 30 and more, depending on the type of jumps. Sets would depend on your level of preparedness.

twice a week after the main running session
10 to 30 reps per set
1-3 sets in one training session, increase based on ability

As you see, all these different types of strength, in the final account, are providing for one thing – the ability to fall forward more efficiently and be a better runner.

Here’s an example of a full strength training routine for runners.

Tag Archive for: 5k

Maintain Focus

Do This Move

Stay Relaxed

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Head

Eyes

Body Alignment

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Focus on the Action

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How To Run on Ice

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1. Training Program Must Have a Proper Duration + a Sufficient Number of Rest Days

2. Training Program Must Have a Warm Up & Cool Down

3. Training Program Must Have Speed Work

4. Training Program Must Have Strength & Flexibility Included

5. Training Program Must be Updated Regularly

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The Term

What is Overstriding

How to Visually Identify Overstriding

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The Warm-Up

The Cool-Down

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Hips

Hamstrings

Muscle Elasticity

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DR. NICHOLAS ROMANOV

HEALTH + FITNESS

CROSSFIT COMMUNITY

FEDERAL GOVERNMENT