The Pose Method for Sprinting

The Pose Method of running was first developed by Dr. Nicolas Romanov in the former Soviet Union during the 1970s. The method came about when Dr. Romanov, a Ph.D. coach and sports scientist set out to define the most natural way to run, based on the principles of physics. His conclusion, which became the Pose Method, was that gravity was the strongest force governing a runner's stride, and that much of the energy expended by traditional runners is wasted in the upward and forward motions employed in traditional running. This "natural stride" is counter to the Pose methodolgy. Romanov asserts that running, like any other sport, should be taught and trained.

  1. Fundamentals

    • In pose running, three separate motions are identified. These are the fundamental running pose, the fall and the pull. Falling is the key motion in Pose running, the idea being that to move forward, all that is necessary is to switch support from one leg to the other.

    Specifics

    • Pose running mandates a forefoot strike, encouraging runners to land on the ball of the foot. The idea is that the traditional heel strike wastes a lot of energy in the transfer of motion forward, from the heel landing to the toes, which push off. But Pose running is not primarily about the forefoot strike.

    The Pose

    • The foundation of Pose running is the Pose. The running pose is central to the movement, and its mastery is the key to becoming a proficient pose runner. The Pose involves standing on the ball of one foot with a slightly bent knee. The other foot is drawn up, ankle in line with the standing knee, with the hamstring working as the primary mover for the non-supporting leg. The difference between The Pose and the traditional running motion is that the heel is pulled up directly beneath the hips in the Pose Method, rather than behind the buttocks in traditional running.

    Benefits

    • Pose running has been studied with results demonstrating that the shorter stride and smaller vertical oscillations resulted in less stress to the knee and ankle joints, resulting in a lower rate of injury than "natural" running. The utilization of gravity is considered to allow runners to extend their endurance capacities, and the shorter stride results in a quicker cadence that has been demonstrated to quicken pace significantly. Pose running may be counterintuitive at first, but studies have demonstrated that for serious runners, it might mean the difference between a good race time and a record.