Posts

5 Things You Should Know About the Running Pose

Every single person goes through the Running Pose when they go running, but not everybody is Pose Running. What’s the difference? Read on.

 

  1. There is only one (1) Running Pose. The Running Pose that you go through is identical to the Running Pose of the runner next to you at the local race, as well as an elite runner at the championship or Olympics. The Running Pose is the key pose that is the heart of the running cycle. It is a single instance of a moment of stability on support that allows continuous movement when running.
  2. The Running Pose is not the same as Pose Running. The Running Pose, which is the key body pose in running, is at the heart of Pose Running, which is short for the Pose Method® of running technique – the methodology for teaching and learning biomechanically correct running technique.
  3. The Running Pose is a discovery, but the Pose Method® of Running – is a proprietary technology that was developed. After years of coaching and teaching biomechanics at the university, researching and viewing hundreds of hours of footage of some of the best runners in the world, as well as recreational ones, Dr. Romanov discovered that all runners have one thing in common regardless of the skill level or distance – they all go through the Running Pose.
    In order to teach runners of all levels to eliminate the unnecessary elements of running that also cause injuries (like heel striking for example), Dr. Romanov developed a method – the Pose Method of Running
  4. Every single person who runs goes through the Running Pose, but not everybody is Pose Running. As mentioned above, everyone who runs goes through the Running Pose. However, not everyone runs using the Pose Method of Running. Since every single runner goes through the Running Pose, it is easy to take a single photo of a heel striker that happens to be photographed as he/she was going through the Running Pose.
    That is why video analysis is essential. The video reveals what happens before and after the runner goes through the Running Pose. And that is what makes all the difference. Some runners go from Running Pose to Running Pose, that is what the Pose Method of Running essentially teaches, and others land on the heel or flatfooted, roll through, then attempt to toe off as they also attempt to produce full knee extension thinking they are propelling themselves somewhere as they waste precious seconds and significant effort on completely unnecessary commotion all the while increasing the potential of injuries.
  5. To become a better runner all you have to do is eliminate the unnecessary movement between the Running Poses. As a runner, you already go through the Running Pose, so simply do less and not more, go from the Running Pose to the Running Pose. Isn’t it amazing that to run better, to reduce eccentric load on your knees by virtually 50% you are advised to do less?

About the Author

Lana Romanov is a Director of Certification and Continuing Education at Pose Method, Inc. Having studied and worked at the company since 2001, Lana develops and maintains the continuing education program for health + fitness professionals. She also writes short articles and assists with research efforts.

CONTINUING EDUCATION + LIVE SEMINARS + LOCAL CLASSES

Learning about balance and proper running technique is part of the Pose Method® Running Course. This seminar offers 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.

Usain Bolt Can Top His Own World Record

Usain Bolt could run 100m in 9.11 seconds. Given his constitution, genetics and his running technique he has what it takes and then some.

The difference between calculated potential and actual performance is the athlete’s ability to deliver and especially do so when it matters the most. For example, Bolt’s performance in Berlin in 2009 vs the following Olympics in London in 2012 – World Championship (9.58) vs Olympics (9.63). Less pressure vs more pressure, plus additional factors of course.

Everyone from fans and sports writers to former world record holders and astrophysicists have been speculating about human potential when it comes to dashing for 100m ever since Bolt clocked 9.58. However, all predictions seem to still only hover around 9.4 with the maximum human potential claimed to be at 9.36… nobody dares to even utter anything lower than that because just a ‘blink in history’ ago 9.58 seemed out of reach. Researches even announced that they had to reassess their calculations because they couldn’t have predicted Bolt.

That was in 2008, so all eyes were on 2012 and we were amazed with the new 100m men’s Olympic record of 9.63. But in the world of sprint it’s miles away from 9.36. Running at that speed is beyond most humans. At least for now.

Tracking the 100m world records through the years it’s almost painful to look at the tenths of seconds involved, and most humans couldn’t be bothered. After all, some of us blink slower than that. But, 9.11 is possible, and at this point and time, if anyone can do it – it’s Bolt. Yes, his physique is a factor, so is his character and mind. But most importantly – his technique, it is his gateway to greatness.

The calculations that produced the 9.36 as the maximum human speed were pure mathematics based on accumulated data of best times posted. However, to calculate human potential based on what humans have been able to achieve thus far is to severely limit that potential. In order to correctly assess the possible potential what we need is a correct and clear conceptual model. In our case, it’s a conceptual model of running.

According to Dr. Romanov’s calculations based on the Pose Method of RunningBolt is capable of running 100m in 9.11 seconds. Bolt has already demonstrated that his mind is as strong as his body. Yet to break his own records he would have to slightly adjust his technique and, most importantly, break through his own perception of his own potential.

There are no “handcuffs” stronger than the ones in our mind. He’s been talking about 9.4 for a while now. Though the world’s fastest man has been hampered by a recurring hamstring injury, which points to the fact that his technique is suffering and needs attention, he’s been able to produce great results and tonight he might surprise the world yet again. “I want to do more to make it even bigger“, a quote from Usain Bolt’s Olympic profile seems to point to his desire to achieve more. Well, he sure can. The only question is – will he be able to deliver?

Usain Bolt, the golden boy of sprinting, is set to entertain the world yet again. And there is nothing more fascinating and exciting than watching someone so gifted in action, racing towards greatness and looking to outdo himself.

I’m looking forward to seeing what I can do” he says. Well, young man, so are we. Godspeed!

Here’s a link to Dr. Romanov’s analysis of Bolt’s running technique and recommendations on what he needs to adjust in order to run even faster.

 

About the Author

Lana Romanov is a Director of Certification and Continuing Education at Pose Method, Inc. Having studied and worked at the company since 2001, Lana develops and maintains the continuing education program for health + fitness professionals. She also writes short articles and assists with research efforts.

CONTINUING EDUCATION + LIVE SEMINARS + LOCAL CLASSES

Learning about balance and proper running technique is part of the Pose Method® Running Course. This seminar offers 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: How to Increase Running Speed in One Simple Step

Whether you can maintain your newfound speed for the required distance, say 40 yards or 100 meters, is a matter of training and your skill level. Whether you can run faster than Usain Bolt is a matter of your physical stats and genetic potential (p.189) in addition to training and skill level.

One thing is for sure, however, whatever your current running speed is, you can run faster immediately by simply changing just one thing. Nothing else will give you the same result.

Traditionally recommended things for increasing of speed in reality prevent you from running faster. The higher you attempt to raise your knees, the harder your attempt to pump your arms or hit the ground, the more you attempt to push off and toe off – the slower you make yourself. All of those things require extra effort and throw you off balance, so you end up exerting more effort without any increase in speed. You, most likely, have experienced that and know how frustrating it can be.

What you really want to do is:

  1. stay relaxed yet focused,
  2. apply minimal effort and
  3. use natural forces to your advantage.

That’s natural running at its best.

Now, the question is: how do you use natural forces to run? To say ‘stay relaxed yet focused’ is to describe how you should feel not what you should do. So how do you instruct someone what to do in order to tell them how to run? That is what the Pose Method® of Running is all about. If you’re not familiar with it – go ahead and follow that link, it will make the following paragraphs clearer.

How to Increase Your Running Speed

Commonly given advice is more of an advice for a training session or on running form. You’re told to “warm up, stay upright, land on forefoot, focus on posture”, etc. While improving your running form will definitely make you faster and more efficient in general, it still doesn’t answer the main question – how do you actually increase your running speed? What do you do? Especially if you’re already in motion? Knowing how to do that will make all the difference during a race or the game.

Running faster is about your skill, not strength or power. A certain level of strength is absolutely necessary  in order to withstand such a physically demanding activity as running, but your muscles do not produce your speed. Muscles serve a different purpose.

To run faster you need to master just one thing – angle of falling. It’s your ‘gas pedal’. Fall forward more – run faster. Fall forward less – run slower. Within the Pose Method framework, that is all that needs to happen in order to unleash your speed. Your speed is under your command when you learn to operate with the angle of falling.

By-products of Increased Speed

When you increase your speed several things happen as a result. The important part here is to understand where your efforts should be applied.

  • Stride Frequency will have to be increased. To maintain speed and to prevent tumbling over you’ll have to change your support faster. This is one of the reasons that strength training is so important for runners. In sprinting it is the intensity of speed, in long distance it is the extent of miles to be continuously covered that necessitates the ability to pull and keep on pulling your foot up in order to keep changing support in order to keep moving. A good thing here is that stride frequency of 180 and above activates a natural muscle-tendon elasticity mechanism

    Keep in mind, that you can easily increase the frequency of change of support and still stay in one place. You won’t move forward until you introduce a degree of falling forward to your movements.

  • Magnitude of Pulling your foot from support and under your hips increases and do so by itself, i.e. no effort on your part is required. Due to increase in angle of falling and stride frequency, your foot will come up higher than normal, right under your buttocks. The key is to understand that you won’t need to do it, the inertia and other forces interacting will do it for you. In fact, the trajectory of your entire leg will map itself out.

Recommended Reading:

  • 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)
  • Geometry of Running. (European College Of Sport Science, July 5-8, 2006 Switzerland)
  • Runners Do Not Push Off the Ground But Fall Forwards Via a Gravitational Torque. (Sports Biomechanics Journal, 2007)
  • Романов, Н. С. Роль силы тяжести в ускорении тела бегуна вперед / Н. С. Романов, А. И. Пьянзин, Е. В. Никитина, В. И. Васильев / Актуальные вопросы физической культуры и спорта: материалы Всероссийской научно-практической конференции. – Новочебоксарск: НФ РГУФКСМиТ, 2012. – С. 75–80 (0,31/0,08 п.л.).
  • The Independent Effects of Gravity and Inertia on Running Mechanics. The Journal of Experimental Biology 203, 229–238 (2000)
  • Muscle Activity in Running. The Extensor Paradox Experiment. Biomechanics of Distance Running. Human Kinetics Books, 1990
  • Bartlett, R., Romanov, N., Fletcher, G. A Case Study of Two National Standard Sprinters Completing a Pose and Traditional Sprint Start Technique. Journal of Athletic Enhancement, Vol 3; 2014 doi:10.4172/2324-9080.1000145

 

About the Author

Dr. Nicholas Romanov is the developer of the Pose Method®. A passionate proponent of higher level of education in athletics, Dr. Romanov dedicated his entire career to sports education, scientific research and coaching. An Olympic Coach and a bestselling author, Dr. Romanov has taught on all continents and visited almost every country in the world.
[ Click here to learn more ]

CONTINUING EDUCATION + LIVE SEMINARS + LOCAL CLASSES

Learning about balance and proper running technique is part of the Pose Method® Running Course. This seminar offers 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.

About the Author

Dr. Nicholas Romanov is the developer of the Pose Method®. A passionate proponent of higher level of education in athletics, Dr. Romanov dedicated his entire career to sports education, scientific research and coaching. An Olympic Coach and a bestselling author, Dr. Romanov has taught on all continents and visited almost every country in the world.
[ Click here to learn more ]

CONTINUING EDUCATION + LIVE SEMINARS + LOCAL CLASSES

Learning about balance and proper running technique is part of the Pose Method® Running Course. This seminar offers 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.