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49. Drill: Finger on the Belly Button
January 1, 1970
Here is a good way to gauge your degree of falling.
48. Drill: Palm on the Lower Back
January 1, 1970
Again, if you have what we call a K-bend, this drill will help fix it.
47. Drill: Hands Clasped Behind
June 23, 2016
If you have what we call a K-bend, this drill will help fix it.
46. Drill: Hands Clasped in Front
January 1, 1970
Find out if you have it and fix excessive hip rotation.
45. Drill: Face Down Hip Dips with a Leg Up
January 1, 1970
Strength exercises for hips and back. It will also help you further develop your perception of your hips as a vital bridge that connects your upper and lower body.
44. Drill: Face Down Hip Dips
January 1, 1970
Strengthen and focus your perception of your hips, your general center of mass.
42. Find a Pose Running Coach
January 1, 1970
While this program teaches you the foundation of the Pose Method
41. How to Run on Different Surfaces
January 1, 1970
You're not always going to be running on a smooth surface like a road or track. Watch this video to see how to adjust your technique when the surfaces becomes unpredictable
40. How do you get Injured?
January 1, 1970
An injury is an alarm that's going off, "Hey, you're doing something wrong." And that's how you should approach it.
39. Week 4 - Injuries, Surfaces & Wrap-Up
January 1, 1970
It's Race Week. By the end of this week you should be ready for your 5K. In the final week of the program, we'll cover how injuries happen, as well as how to adjust your technique on varying surfaces.
38. Drill: Running Backwards
January 1, 1970
Lean backwards, leading with the upper body and run. It's a good way to feel your body weight leading your movement. Be careful not to lean too much, avoid moving your legs by throwing them backwards and don't twist your upper body to look back, just turn your head to see where you're going. Keep your arms compact yet relaxed, elbows bent at about 90 degree angle.
36. Drill: Timber Drill to Run
June 23, 2016
Practice the action of forward movement by falling forward. Let gravity pull you.
35. Drill: Front Lunge
January 1, 1970
This drill is an exaggeration of pulling under your hips. This will serve to help you better perceive actively pulling your foot underneath your hips, and to reinforce a proper landing pattern as your front foot is allowed to drop into position under its own weight, not by being forced down.
34. Week 3 Training Schedule
June 23, 2016
Here's the week 3 training schedule. Check it out.
33. How do we Run Longer?
June 23, 2016
The one actionable element of running - pulling your foot up - is the key to running longer. Take a look.
32. How do we Run Faster?
January 1, 1970
Everybody talks about speed when discussing running faster. We've already discussed where speed comes from, now let's see how we can increase it.
31. Why you should land on the Forefoot
January 1, 1970
The Forefoot strike is the most optimal landing option in running. Now to be clear, we're not talking about landing on the toes. Watch the video.
30. Anatomy of a Stride
January 1, 1970
There are good elements in everyone's form so our goal is to eliminate the technique flaws that slow us down. Here we illustrate all of the possible variable and inefficiencies along the way.
29. Week 3 - Pose, Fall and Pull
January 1, 1970
You've heard us mention those three words before and in this week's installment of videos you will learn what they mean, why they are important and how they relate to running better, faster and longer.
28. Lower Body Flexibility Routine
January 1, 1970
This is the lower body flexibility routine and will serve as a great cool down after your run and will increase the overall range of motion in your joints. Remember, the key is to relax the muscle, then flex the joint.
27. Drill: Timber Drill in Pose
January 1, 1970
Practice the action of forward movement by falling forward from Pose position.
25. Drill: Change of Support
January 1, 1970
Practice change of support. That is how forward movement happens.
24. Drill: Foot Tapping
January 1, 1970
Practice correct running mechanics - lift the ankle not the knee. Bring the foot up with the hamstring and let it naturally drop down without any effort on your part.
23. Drill: Pony Drill
January 1, 1970
Practice change of support with minimum effort and minimum range of motion (ROM).
22. Week 2 Training Schedule
January 1, 1970
Here's the week 2 training schedule. Check it out.
21. Flexibility vs Stretching
January 1, 1970
In this program, we're going to offer you a slightly different take on what's popularly referred to as Stretching, but what we refer to as Flexibility.
20. What is Perception?
January 1, 1970
Perception is at the root of our skill development. Going beyond just training our physiology, when we improve our perception of a given movement, we are able to "feel" even the slightest variation in our form and correct it accordingly and on the fly. The drills and exercises in this program are tailored toward enhancing your perception, and by extension, your running form.
19. What is the Pose Method of Running?
January 1, 1970
Every runner may look different, but they unavoidably do three things in every stride. Did you know every single runner passes through the Running Pose?
18. How are we able to Move?
January 1, 1970
Gravity is a central component of why we are able to run on Earth. Without it, we would be suspended in space. The hierarchy of movement as expressed by Dr. Romanov highlights the importance of Gravity and how it interacts with other key elements in order to achieve the final movement.
17. Week 2 - Foundations in Running
January 1, 1970
The transition program has a foundation of strength development drills and exercises that should be performed before every run. That is what week 2 is all about. Along with developing your strength, you will get an overview of the foundations of running so that you are able to identify what technique elements are occurring as you run.
16. Drill: 2 Leg Hops Backwards
January 1, 1970
Practice coordination while also working on your muscle elasticity.
15. Drill: Twist Drill
January 1, 1970
Work on your agility and resilience.
14. Drill: Front-to-Back Pendulum
January 1, 1970
Practice balance, coordination, proper foot placement. This exaggerated movement helps develop better perception.
13. Drill: Side-to-Side Pendulum
January 1, 1970
In athletics, coordination is king. This drill may seem easy, but it is actually much more difficult to execute than it looks. It's important to maintain a steady rhythm while raising the leg out to the side as high as possible.
12. Drill: Toes In-and-Out
January 1, 1970
As you're running, your feet may land in any number of directions. The toes in-and-out drill not only simulates these conditions, but helps strengthen and prepare your feet for any elements.
11. Drill: Criss Cross
January 1, 1970
Practice balance, coordination and springness.
10. Drill: Skipping Drill
June 23, 2016
While we're on the topic of coordination, this may be the most challenging of them all. Almost everyone can "skip", but the more advanced version of this exercise, where both feet land simultaneously is one of the most difficult coordination drills in this program.
9. Drill: 2 Leg Hops
January 1, 1970
This is where you'll begin almost all of the warmup sessions moving forward in this transition program. A simple yet effective way to begin to engage the muscle-tendon elasticity component in your muscles and tendons that is essential to efficient running.
8. Drill: The Running Pose
January 1, 1970
The Running Pose is a very specific alignment of your body, where there is balance and potential energy to fall-forward. Thrusting your knees up (high knees in track and field), or performing butt kicks does not achieve the same results. Soon you'll be able to feel the difference in your running as these Pose drills will be prescribed with varying complexity throughout the program.
7. Drill: Body Weight Perception
January 1, 1970
More often than not, our shoes get in the way of our perception. This drill makes us more aware of where our body weight is centered when we stand and move around. Imagine your body weight as pressure moving around the bottom of your feet as you perform these drills.
6. Drill: Springness Position
January 1, 1970
The Springness Position, is a position of readiness. Your joints should be unlocked and your body should be able to move in any direction at a moments notice, this is a foundational point that most of the drills will begin from.
5. Weekly Training Schedule Overview
January 1, 1970
Each week you will have a weekly training schedule. Take a look at how it'll be built for you
4. Drills & Exercises Overview
January 1, 1970
The most important aspect of our drills and exercises, is to understand that they are not meant to be performed perfectly, rather, they are design specifically as exaggerations of our movement in order to enhance our perception. By taking our body through motor patterns it would not normally go through, we learn the difference between efficient and inefficient movement.
3. Running Concepts Introduction
January 1, 1970
Let's see how the Pose Method
2. What do you know about Running?
January 1, 1970
How do you define running? Most runners describe themselves based on their foot strike (e.g. 'I'm a Heel Striker') and have painful associations with their running. Have you ever thought about what you really know about running? If you've ever looked up the definition of running in the dictionary, you'd find a description of something that doesn't necessarily correlate to teaching you how to run..
1. 5K Prep - Program Overview
January 1, 1970
A four week running program for 5K - it teaches you how to run and prepares you for the distance. If you'e got a 5K race on your radar - this is a program for you. Improve your technique and get ready to run!
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