Running Technique
The Pose Method® of Running
I teach running technique using the Pose Method® developed by Dr. Nicolas Romanov. The Pose Method® is a system of teaching all movements based on poses. Poses are reference points in a movement. Each pose represents a position that is stable against gravity. The Pose Method of Running, alternatively called “Pose running technique,” has one Pose. In other words, with each step, every runner passes through one specific pose that is stable against gravity. Positions that are not stable against gravity represent transition points between poses. So the Pose Method® conceptualizes all movement, including running, as transitioning from pose to pose.
Using the Pose Method®, there are three elements that describe the physical moment of running and they are Pose, Fall, and Pull. There is a fourth element to describe the timing, and that is Cadence. Below is a very quick, overview of the elements of Pose running technique. This is not intended to be an in-depth discussion. So, if you have any questions, don’t hesitate to contact me.
Elements of Running Technique
The Pose
The Pose, as I said above, is a position that is stable against gravity. All runners must pass through the pose while running. It is often referred to as the “figure 4” pose. One important thing to understand is that the height of the non-supporting foot from the ground will vary depending on the speed and height of the runner.
The Fall
The Fall describes the movement forward. When the runner leaves the running pose, his balance is disrupted and begins to fall forward in an arc transitioning to the next pose. While falling, the runner maintains the figure-4 pose until toe-off.
The Pull
The Pull describes the action of the supporting leg. At toe-off (see below), the supporting leg is “pulled directly into the figure-4 position as the runner transitions into the next pose. The longer it takes for a runner to pull into the figure-4 position, the less efficient his running will be.
Toe off - This describes the moment a runner’s supporting foot loses contact with the ground. In other words, this is the moment the runner becomes airborne.
Cadence
Cadence is the number of steps per minute. The minimum running cadence is 180 steps/min. Some systems use strides/min. A single stride is two steps so that would translate into a minimum of 90 strides/min. Why is achieving 180 steps (or more) important? It’s important because it allows the runner to use the elastic recoil of his muscles and tendons to facilitate his movement greatly increasing his efficiency. At a cadence below 180, the elastic energy stored in the muscles and tendon dissipates before it can be used.
