I ran cross country in high school, and the best girl on our team ran like this. We were always fascinated by her style of running because she seemed to land on the ball of her foot. It just seemed like she could go on forever because she wasn't exerting as much energy as the rest of us...and now I know why! I guess she truly was a natural runner...
I had to comment on this fantastic way to run. I am a 61 year old Masters Athlete with High Jumping & Standing Long jumping being my specialties. My sprinting has never mirrored my jumping ability which was always discouraging. I kept reading about running with high knees, step over drive down, stand tall, and squat to get strong due to the force you apply. When I sprinted this way , I would actually get slower even though I did not take a lot of strides ( 18 strides for 30 meters ). Anyway, I used this method for the first time, and was astounded. First I ran my usual slow 30 meters in 5.15 seconds and 40 yard dash in 5.9. Using Pose, I ran 30 meters in 4.7!!!! and the 40 yard dash in 5.4!!!!. I have actually went from slow to fast ( yes for 61 years old a 5.4 40 is pretty damn quick. I have added one stride to my 30 meters, but knocked off .45 of a second which is unheard of for someone of my age. I even took side my side videos, and it is like night and day in the difference in speed. I am just thrilled, that I can't wait until my next meet in October at the Huntsman games in Utah. I cannot beat the best in my age group as they run the 50 meters in a shade under 7 seconds, but if I can do 7.4 as I did in practice, I can maybe grab a bronze medal depending on who shows up. In the past I would run between 7.7 to 7.9 which would always have me near the back of the pack. Thank you soooo much
I am just a casual jogger, but this has helped me a lot! I improved my 3,5 km lap time by one minute the first time i tried it, and it just feels better. It's also fun to work on technique while running, so you have something to do...
I run about 8 miles everyday and always feel a lot of burning in my chins and knees. Now I understand why. I Dint know my running technique was that bad, thank You for posting this
I'm using the Inov8 F-Lite 195. The best shoes I've ever had!! I'm running like this and I had Asics before, But when I bought my Inov8s, everything changed! You can relly feel how much more relaxed your running gets! I can really recommend them to everyone who enjoys running!
Usually videos like this on youtube are rubbish, this is an exception. Great work, if i were to say one further thing it would be to work on hip flexors, they seem to have a small range of motion
Like the video. The only negative I find with the Pose method is the lack of drive off the rear foot. I think Dr Romanov has to address this for people who not only want to run well but also at the fastest end of the spectrum. Cheers
@shaolinmasters Yes true, that completes the answer nicely. Point is that many people seem to think that a landing under the hip excludes longer strides which is not true. The angle of lean (degree of the Center Of Mass falling away from support) determines cadence, range of motion of legs (stride length) and speed. When the angle of lean increases (like in sprinting), cadence and ROM of legs (and thus stride) length increases.
@3196trevor That's okay ;-). In his books, Nicholas Romanov refers to all the folk (Newton a.o.) that shared great knowledge. Posemethod was (as far as I know) the first (end 70's) to recognize running as a skill of movements and not just something (especially in this modern age) that we naturally ALL do well and can't be learned. The Pose method is a method to help people improve their running technique. The Pose "standard" helps people to analyze their running and to correct errors.
You're correct. But it's not because his hip flexors are weak. It happens cause he doesn't allow the thigh to move forward freely. He (unintentional) holds it back in a false attempt to not over-activate the hip flexors when swinging the leg through. The hip flexors will be active right after take off. It happens re-actively together with the release of energy from muscle- tendon elasticity and in sync with the hamstring pull.
You're right - and it all started from shoe companies thinking that a big heel meant a longer stride meaning a faster run. Point is - shoes are built on a fallacy and it's only just the last few years that peple have realized this is a big problem.
I can't find the Pose book in the UK, and I can't afford a coach at present, so I am trying to pick up the basics from the web. It seems to me that even after the drills etc., the runner's foot is coming up behind him, not under his hips as taught in the drill. However he looks good, so is the drill more about learning how it should feel to the runner when he pulls his foot up, rather than how it should look to an observer?
I'm kind of injury prone, and I suspect that my bad form is the culprit. I notice that when the runner had good form, he brought his legs higher back sort of like a butt kick drill. Even though I can see the benefit of this form, I don't know how to implement it. When I look at it, the form seems like it would make you run slower. When I try it on my own, I feel so darn slow compared to my usual form. So if our feet are supposed to land closer to our body, our stride length is reduced?
@cicirunner get vibram five fingers, and wear them only on grass for short periods of time (at first). don't wear shoes inside. If you do both of these, and eventually try going barefoot outside, your form will improve and you will become a much better runner. NOTE: GO AS SLOWLY AS YOU POSSIBLY CAN!!!! If you don't go slowly enough, you WILL get injuries. Your feet were designed to run barefoot, but they need to start slowly. They are out of practice, but if they get stronger, you'll be better.
I think when you overstride you tend to heel strike. Build a good base mid foot strike then work on lengthening your stride and build up your turn over rate.
I love running and did strength training exercises for 2 months. repeated again for 2 more months but on a sparring and very irregular basis only. now, i think i have glutes pain and my left knee is aching after less than 7km runs. i feel that my left leg is heavier even when just walking. can i send my vid over so you can me too? thanks in advance!
Always think forefoot first when running. You can become accustomed to a heelstrike running form over time, and actually compete at an Olympic level with such a style. But the bottom line is good running form utilises the biomechanics of a forefoot approach. Landing on the balls of the feet (inf. aspect of sesamoid bones) and then springing forward. You'll notice the difference by looking at the hips; there'll be less of that up&down motion and more stability+mvt. forward.
@cjt5mith Hi, Yes he's pulling behind. This is a result of late pulling due to (still) too much push off action and his exaggerate angle of lean that counter balances the leg backward after take of. The perception (feeling) of the act of pulling is; ankle in a STRAIGHT line under the hip (vertical in static drills without lean and somewhat angled when running). Because of momentum (inertia) the visual will show like a circular motion, but the perception of the pull direction is straight under.
What shoes are you using? you really need to use barefoot shoes without the arch if you go for a forefoot landing, otherwise the raised arch in the shoe will cause your foot to tilt to much to land fore foot and put to much strain on your calf doing your Achilles heel in.
@Maka90 Yes the technique (that what we do or even more shouldn't do), remains the same regardless speed. It will look different as the body lean and range of motion of legs will vary with speed.
Yes, 'heavy, cushioned, motion control shoes' DO 'allow us to run in some kind of "walking mode" (heel striking) way', I agree. BUT, it is this that is causing so much injury. So what's the point of getting injured, when we can run the way our grandparents did and stay injury free.
I believe i ran in a similar fashion to this last year, but i had a compound break in both my tib and fib, now my form is horrible, i went from a 4.66 second forty (Laser Time) to a 4.79 (Hand Time). I cant seem to break the habit of avoiding impacts on my recently broken leg, could this be the reason i keep trying to bring my feet out in front of me?
Hi, i have a question. i ve benn runnig for some time but the people who see me running says that i jump when running. I feel it too and waste too much energy doing that inconcious jumps. Do you have any advice or a video to correct that bad habit. Thank you very much.
I've been trying this method out because traditional running styles always leads to me injuring myself, usually my soleus goes or I get shin splints. I am beginning to find this style more comfortable now, although haven't tried anything longer than 1.5 miles, but I can't seem to increase my pace. I want to be running 9 minute miles or faster and can't get below 10 using the shorter strides. Any advice?
You know there is SOOO Much info out there about running. Chi, pose, newton, barefoot etc..all these methods seem to be very similar with slight variances. The problem with them is that they are hard to use, unless you are already a good runner. It is very hard to use these methods slowly. Everytime I try either of these methods I have to run fast to execute the form properly. I can't keep that up long as im not in great running shape. These are not good for slow training only for strong runners
What the hell are you wearing?? Nice video. It helped a lot. I learned in one my post (Explorer Post for police department) that you should keep you arms angled and kinda like "stiffen" them... but then my aunt (who is in the air force) said to loosen them. SO I don't really know which one to do... And also, does it really matter what kind of shoe you have on?
@ufopiloot Lots of habits are so ingrained that they won't disappear at once by just digging the shoes or forcing a forefoot landing. Everybody can land forefoot. No big deal at all. Problem is, that it can still be a landing ahead of the body and therefore still brake forward movement and put muscles and joints under stress. If you're able to (learn! and) let the foot land under the body by itself, the landing over forefoot will come naturally and with the least amount of stress. Good luck!!
@claudioscheuer I went from around 7:00 to the 5:40s with this technique within a couple weeks. I also only started running a bit over a month ago so I'm still on the beginner's curve, but I did notice a very quick improvement once I started using pose however it seems like my muscles get sore and I need to slow down pretty soon into the run. I can start out a first lap at around 70 seconds, and do OK on the second, but then there's a significant slow down by 3rd since my legs can't hold up.
Most drills are coming along with hands-on coaching. Actually I would need a third person to video these part of the coach session. But I see your point and can imagine the value of making the drills visual. Will think about something, although hands-on coaching would still prevail ... (-;.
@Chapix3 Yes sure. Quick advice; Try to run more compact instead of forcing big steps to run faster. Work on quick leg turnover (increase cadence). Take care!
@tadaa11 Yes there are quite some differences. As this is a very common question, I described the main differences between Chi- and Pose in the "Chi running (Danny Dryer)" vid that you can find on my Thjeko channel as well (don't forget to read the description next to the vid). The visual of DD's Chi running (taken from the main Chi website) can be compared with the recent upload of "Nicholas Romanov Pose running" vid. Hope this makes things more clear.
I have a question: with all this natural running trend going on, and seeing you speak a lot about absorbing impact with your joints, etc., how come you run heel-toe? I'm not saying I'm an expert, but the logic seems to be there: you use the natural spring mechanism built in your foot for running to absorb more impact. The impact is absorbed by your muscles and not by your joint cartilage, because none of your joints are straight. What do you think? The first humans didn't have nike running shoes
hi , ive got a question i play rugby and train 3 days a week , i was running alot with the heel, and as the week progressed my leg muscles were hurting me more and more so the third day i couldnt even walk, could that be the reason?
No it is not and it is very important to understand this well. The bodyweight (the amount of pressure felt under the foot) should be felt under the forefoot, the heel may touch the ground, but should (perceptively) NOT bear weight. "Allow the heel to kiss the ground". When speed goes up, like in sprinting, there is often NO time for the heel to touch the ground as the center of mass is transferred over the ball of the foot too fast (BW gone).
@claudioscheuer Do you think it's possible to get my 1 mile time from the 5:40s down to the mid 4s in a couple months by improving the pose technique, and getting my legs used to it? If I could maintain the lap I usually run for the first lap for 4 laps, then I could, but pose running gets you sore.
@1969jmac There are many differences between pose- and Chi (etc.) running. Chi running for example teaches midfoot landing (front- and backside of foot evenly weighted). Pose wants us to weight (touch down) over the forefoot to be able to optimize the use of lowerleg- and foot muscles (i.e. calves, achillis, plantar fascia) to dampen the impact from landing together with optimal loading of elastic tissues. Check vid and description: Chirunning (Danny Dreyer) on this YT channel for more details.
@deus0305 You're are right, but at this stage this "too much action" is not strange. Things need to be fine tuned and it will come with practice, better perception and patience.
@walatalalaw I totally agree with all what you say. I'm a fan of natural running (learned via posemethod) and I prefer to see athletes land forefoot first with (if speed isn't too high) a drop of the heel afterward. This is what we aim for. The runner in the vid (at least IMO) improved on his landing pretty well. Much closer under the body with significantly less impact on the heel. See? There is still room for further improvement though and there will always be (-;.
My client bought these shoes just brand new when he decided to change his running style to more natural. The shoes (Nike frees) were recommended by the owner of the shoe shop. The Nike free (at least this model) is IMO not a proper shoe as the sole of the shoe is (and feels) very spongy, as if your landing on a jellyfish. He soon switched to Puma H-streets and is now running in minimal Inov8's
@Thjeko what shoe do you think is best for forefoot / mid foot running? ive currently got Asics Nimbus but it seems suited for heel strike, im considering the Asics Kayanos for forefoot / mid foot running, have you any experience with the Asics Kayano?
@1969jmac In the learning process I also experienced more difficulty running slow with good running skills than fast. This might come from the fact that we tend to lean too much in a false attempt to search for some kind of free falling sensation. This is often just too much for the current skills and timing of pulling the foot to keep up with with the body. The angle of lean is very subtle and with better perception of good posture you'll be able to fine tune this. You can do this too ;-).
@poolplayer2093 Hi there, It all depends on the load and degree of forward impact. Furthermore, if you run just a couple of times per week for a short time (about 30 min.) in a slow pace you might get away with errors as well. If you're happy about your running, don't fix and change it ;-).
ive never had problems running, but i recently baught some new running shoes and for somereason i started running "heel first" and it was killing my shins! nooo bueno
@erase71 That's okay, but be patient with my comments. Please shoot one with good quality (30fps), otherwise it will be hard to do good analyses. Use the vid of my clients as example.
Did you correct this problem of "jumping"? My suggestion is to do some speed work and run faster than normal. Demanding more "mechanical efficiency/performance" will naturally force all limbs/muscle to work together. Also, do the opposite(long distance endurance) in a fatigue'd state I guarantee you won't "waste" any energy jumping anymore. Good luck.
The higher cadence should come natural. If not it'll cost you too much energy. Remember well, that as long as you land ahead of the body, you're pushing the foot in the ground ánd lift the knee up higher in front than is necessary regarding speed, you'll will have a hard time increasing the cadence up to the minimal of 180spm. In the beginning it will feel exhausting (especially when working too hard for it), but it will come. It's all about relaxation and rhythm. Check my vid on Cadence.
@Johnandvanessa Watch other vids on my channel as well and read the description that comes with it. Take a look at the posetech website. At first it can be hard to find your way around, but there's lost of great info there. They are working on a new, fresh site. Good luck with your running!!
@3196trevor Not sure they KNOW it, but they just DO it and they probably won't need your "10 Foundation Building Exercises" too ;-). Despite the fact that a touch down under the hip (COM) is now generally accepted as a good point of running technique, many people don't have any idea HOW to achieve such. Pose method is a METHOD to help people improve on running technique. The majority of new methods just tell us WHAT the running should look like and not HOW to get there. Big difference......
Porra, não entendo esses comentários em outras línguas. Será que não tem ninguém que saiba a língua portuguesa para postar conteúdo analisando a técnica para melhor passar a mensagem do que o vídeo está se propondo ?
@marti18golfgolf Big deal?? As his "natural" way of running was as in the first clip (which made him suffer from shinsplint) he was looking for a better way to run. That's all.
@marti18golfgolf Of course there is a push when running. We need GRF (vert. and hor.) just as we need gravity to get our body moving forward. Nevertheless we don't teach active (deliberate) pushing. We only need a small push and this push action (according to pose) happens re-actively (without our concern). Together with the energy return from recoil and the stretch-shortening response, this will be enough to move and elevate (4-6cm) the COM the necessary bit to ensure efficient running.
@cicirunner Hi there, No not necessarely. Less braking of forward movement will prevent you from the need to put éxtra effort to keep up your speed. Check the vids of "Usain Bolt running technique" and "Tirunesh Dibaba, best running technique ever" (also on this YT channel). Their foot lands very close under the body, yet their speed is high and their stride length matches their speed (determinded by the angle of lean) perfectly. You can run injury free. Invest and make it happen. Take care!
Your body naturally moves to a forefoot strike when you run faster. Thats why elite runners run that way. But when you run slow, the natural tendency is to heel strike, and when you walk, you heel strike. This is natural... but when you try to forefoot strike at a slow speed, or heel strike at a fast pace, thats when you run into problems because you are forcibly changing your natural human biomechanics.
Well, its a pretty well known fact that heal striking first in running is bad. Its the reason why practically every elite long distance runner (minus Meb Keflezighi) tries to plant center or forefoot. I can even say so from experience: When you're clocking five miles a day at 6 min mile pace, 5 days a week, you're going to do some damage to your shins running like that, regardless of how cushoned the shoes are. Just look up some videos and science facts on it :)
Try NOT to push your foot in the ground after bodyweight loading (landing) and passing midstance. Release the pressure instead, by breaking contact with the ground through a pull of the ankle. I like the perception (awareness) of being ON (bodyweight loaded) and OFF (release of bodyweight right after). There's no feeling of rolling the foot from back to forth or digging of the toes in the ground. Your pushing too hard, over activating your calf muscles. Good luck!
No please don't buy the Asics Kayano. It is way too much shoe. Google this; INOV8 Making the transition the natural running. It should be a PDF form which describes the transition to more natural running gradually, with the decent shoe regarding the actual running skills. Most traditional running shoes have a 12 mm difference from forefoot till heel. Inov8 allows a transition from 9 (I would skip that) to 6 to 3 to a zero mm heeldrop. Take a look.
whoh man, i respect your opinion too, but i'm afraid you're wrong. the best way to run is forefoot, not heel-toe. studies by the new york times showed wear and tear is reduced by forefoot running. in fact, running shoes can cause more injuries than they prevent, Harvard scientists couldn't even find reasons why running shoes are good for you. ever since modern running shoes were invented, PF injuries have risen and other injuries have not been reduced. check out Born to run bu chris mcdoudal
@babbfamilyidaho Hi there, I guess I said "front shin MUSCLES", not bone. Perhaps "anterior shin muscles" would have been more correct. Furthermore; English is not my native language, thus spelling errors (or incorrect translations from my own Dutch language) may occur. I don't try to sound (or be) scientific. I rather explain things in a way that is understandable for the majority of people.
@ZidaneSteiner I respect your opinion but I disagree. Hope you can live with that. Check the vid of "Usain Bolt easy running" (also on my channel). It is true that our MODERN, natural running style (especially when running slow) is different than the running style of our ancestors (or even grandparents). The heavy, cushioned, motion control shoes that the shoe industry is selling us as running shoes, allow us to run in some kind of "walking mode" (heel striking) way.
Take a walk or run barefoot on pavement. You'll notice it hurts when you land heel first, so what the body naturally does is change to the ball of your foot. It just seems unusual because of a lifetime in running shoes, go barefoot! All day everyday
You have an imbalance in the 'after' video even though your form is much better. Your right foot still lands on the heel while the left foot lands on the forefoot. You can see what I'm talking about at 2:20
This is a bad running technique, heel striking is inefficient as it sort of acts like a brake and slows you down. It also causes shin splints, you would want to run landing on the middle of the foot or on the toes.
@imperialfleet1 Just send me a vid and I see what I can do. If possible use a camera that films 30fps. Try to make a footage as in the example above. Be patient for my reply I'm quite busy. CU ;-).
Bro, if you were actually running 30MPW all at 6 min pace you would know that what you're saying is ridiculous. Most elite runners heel strike (yes, not as pronounced as Meb) but they do touch lightly on their heel before rolling to their toes.
