Pose Running is probably the most popular method of barefoot running. It was created by Dr. Nicholas Romanov, a two-time Olympic coach who was puzzled by the fact that athletes are taught how to lift, throw, and dive, but not how to run with proper form. To solve this, Dr. Romanov systematically developed a simplistic method of running that can increase your efficiency and decrease the number of injuries you endure. Pose Running won’t take a minute off of your mile time over night, but by learning the proper technique and practicing regularly, you will see a great improvement in your running.
The Pose method of running is more than a concept, it’s a scientifically tested running method. In a study by the American College of Sports Medicine, twenty heel-striking runners were taught both midfoot striking and Pose running, and the effect on bio mechanical efficiency was analyzed. The greatest advantage found in Pose technique is the drastically lower force absorbed by the knee.
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POSE Running- Eccentric Knee Force
In the above graph, eccentric work simply means the force exerted in extending the knee. Although there are other factors to consider, the Pose method exerts considerably less force than other methods, and thus there is less impact on the knee upon landing.
There are many drills and practice exercises you can do to enhance your Pose running, but first you should start with the basics.
POSE Posture
For barefoot running using the Pose method, it is important to keep your body in an elongated “S” shape (the pose in Pose Running), as shown in the diagram below. While running, you should lead with your torso and sternum.
Your body should be in this shape throughout your run. Remember keep your back straight and lean forward slightly when you begin to run, and maintain the same lean as you continue. You should not be leaning back at any point during a barefoot run with the Pose Running technique. The one except to this rule is regarding hills. When running down hills, you will have to minimize forward lean and align yourself vertically in order to keep your balance. Still, you should not be leaning backward. Also, notice that the ankles, hips, and shoulders are vertically aligned. Your weight should be on the balls of your feet, and not the heel or the toes. Your body should be loaded like a spring (think potential energy).
POSE Stride
When Pose running, you should always be landing on the ball of your foot, never the heel. When you heel-strike, you are essentially “putting the brakes” on your momentum and forcing your joints to absorb the impact. In contrast, Pose Running emphasizes lightness. Instead of typical thudding and pounding, proper technique mandates tapping the ground. The less contact you make with the ground, the more efficient you will be. This is one of the reasons competitive cyclists use very thin tires.
While one foot is down, the other foot should be “pulled” straight up near the butt. The upward motion of the heel is known as the pull in Pose Running technique. According to certified Pose Coach Ken Schafer, the pull is one of the toughest and most important concepts in Pose running. He advises that the height of the pull should be determined by the speed in which you are running: a slower speed should have a shorter pull (just a few inches from the ground). Conversely, if you are sprinting or doing some other kind of high-speed running, pulling your feet higher will be the most efficient technique.
Important tip: Your heels should be underneath your hip and never further back than your butt (see the red line). This is essential to keeping balance during Pose Running, as you will be leaning forward.
As for your stride, think short. Runners have been traditionally coached to lengthen their stride, but running in barefoot shoes requires the opposite approach. Utilize a short, choppy stride, lean forward (falling), and you’re off. Make sure that you’re not reaching or grabbing the ground.
To check yourself while you run, make sure you’re not making any of these major mistakes:
Reaching your foot too far ahead
“Planting” your foot on the ground (instead, let your foot fall)
Keeping your feet on the ground too long (pull your foot back up quickly)
Want to try barefoot running, but not sure how? Here is the ultimate guide to barefoot running that you don’t want to miss!
