Aug 18, 2010
VIDEO - "a workout inspired by nature"
The video above "a workout inspired by nature" is from my visit to Cha-Am, last weekend. The trip was work related, but armed with my TRX, Vibrams and a little imagination, I managed to to fit in a beach workout sometime between the Beach BOOTCAMP (a.k.a. "work") and fresh seafood feeding frenzy...
Check back soon - more vids to come!
Aug 11, 2010
WHAT IS GOOD RUNNING TECHNIQUE?
One of my favorite blogs is sportsscientists.com, (created by South African PhD's Ross Tucker and Jonathan Dugas). The domain name reveals exactly what is being posted on the blog; in depth, scientific sports science articles – a joy to read, especially for anyone that's interested in endurance training.
As I'm experimenting, learning and investigating a lot about running technique, Ross and Jonathan, authors of The Runner's Body (a great book I strongly recommend), has many great posts on the topic that I've found very useful and interesting. In fact, their book (The Runner's Body) was what got me interested for real in the “science” behind running. I've later studied (and practiced) the Pose Method of Running and you'll find a full recap from that book, here, here and here.
So, I've decided to sum up a few of the statements, questions, claims and facts on running technique and from sportsscientists.com. I will focus most on the pros and cons of the Pose Method (and Chi Running in some aspects). But just to make things clear, in an effort to give an objective view on the topic, I'm not expecting to find any answers to be edged in stone from this relatively short summary...
RUNNING TECHNIQUE - Intro
Most of the times, people focus and discuss distance, frequency and volume when it comes to running – HOW you run is often neglected. Personally, I'm a sucker for technique and form during all types of movement (weightlifting, calisthenic exercises, golf swings etc) and why some people still regard running as a skill developed naturally - that doesn't require any training - is to me a huge mistake. I'm not even going to question if running technique is exclusively for the elite runners and not for the amateur and novice runners (so if you disagree on that point, you might as well stop reading right here...).
Demonstrating a heelstrike...
WHY IS RUNNING TECHNIQUE IMPORTANT?
“...the average yearly prevalence of injury in runners is somewhere between 40 and 70%? In otherwords, between 4 and 7 out of every 10 runners will be injured per year! For example, a study by van Middelkoop et al found that 55% of runners had been injured in the year leading up to a city marathon. Other studies have produced even more alarming results - 90% of runners injured per year in training for a marathon!”
(from sportsscientists.com)
Earlier this year, I had a interesting talk with one of the top varsity long distance runners at my college. I was curious to find out what he thought about the Pose and Chi methods (which he btw had never heard of) and what the runners were being taught in terms of technique training. Besides general advice like “relax your shoulders” the varsity long distance runners were given no running technique from the track & field coaches, it was all about distance, volume, intensity (sounds familiar?).
...If that means every runner on the team already had optimal technique or the coaching staff was simply uneducated, lazy, old fashioned or just going through the motions, I will leave unsaid...
Running is a high impact activity, repeatedly occurring for up to hours at a time. It's easy to see how misalignments, improper muscle activation, compensations, etc cause bad running form which leads to wear and tear on the body = chronic injury. That's why is why running technique is so important.
Good running technique is not only important for injury prevention purposes, increasing running economy and therefore improving performance is also a major factor that can improve with technique refinements.
WHAT IS "GOOD" RUNNING TECHNIQUE?
Demostrating the perfect running POSE?
This is the core questions. What good running technique is and what it looks like, depends on who you ask, it's what the wise are debating about and like mentioned, what I'm trying to dig up different views and aspects on with this post.
According to the Pose Method of Running (I will focus mostly on Pose, since I'm more familiar with that particular method), it claims to have the solution for faster, more efficient and less injury prone running. Making a statement like this is bold and doomed to be examined, criticized and picked on by every engaged sports scientist, coach, runner and self-proclaimed running expert. But besides all this, I think it's hard for anyone to argue that the biomechanic principles presented by Dr.Romanov (the man behind Pose) isn't sound and helpful or useful for runners, at least in theory.
The following four paragraphs are taken from the respective websites of Pose Running Method, Chi Running Method, explaining the base principles behind the methods, as well as a footnote of the major differences between the two methods, and Jonathan Dugas', www.sportscientists.com, personal comments on the subject.
Pose Method
"The Running Pose is a whole body pose, which vertically aligns shoulders, hips and ankles with the support leg, while standing on the ball of the foot. This creates an S-like shape of the body. The runner then changes the pose from one leg to the other by falling forward and allowing gravity to do the work. The support foot is pulled from the ground to allow the body to fall forward, while the other foot drops down freely, in a change of support.
This creates forward movement, with the least cost (energy use), and the least effort. The end result is faster race times, freer running and no more injuries!
Chi Running method
There are countless books, courses, and classes on how to improve your golf swing, your tennis game, and your cycling technique, but none teaching how to run properly. The ChiRunning program fills this void by teaching people bio-mechanically correct running form that is in line with the laws of physics and with the ancient principles of movement found in T'ai Chi. ChiRunning technique is based on the same principles and orientation as Yoga, Pilates, and T'ai Chi: working with core muscles; integrating mind and body; and focused on overall and long term performance and well-being.
Whether you're an injured runner, a beginner runner, a marathon runner, a triathlete, or someone who runs to stay fit, ChiRunning has helped thousands improve their technique, reduce injury and achieve personal goals. ChiRunning helps reduce and eliminate: shin splints, IT band syndrome, hamstring injury, plantar faciitus, hip problems and the most famous running injury of all: knee injury".
Major differences between POSE vs. Chi
"1). Cadence -- In Pose, the cadence increases as you run faster, and the strides remain short. In Chi, the cadence remains constant, and you increase the strides behind your body when you run faster.
2). Trunk/Core -- In Pose, the trunk remains solid unmoved. In Chi, you continuously rotate pelvis with your leg movement.
3). Arms -- In Pose, arms are merely for a balance. In Chi, you swing arms to the rear to balance with the forward fall".
(a readers comment from sportsscientists.com)
Jonathan Dugas opinion good running technique:
"First learned naturally, then;
Refined through practice, and then;
Subtle changes can be taught through instruction on a case by case basis.
When I write that running is a 'natural' activity, bear in mind that "natural" does not mean "optimal". So while everyone can run, not everyone runs WELL. The key question is whether one can (or should) be instructed in a technique. That is, after all, what both Pose and Chi claim to do. My position is that the instruction of a generic, "one size fits all" running technique is likely to create more problems than it fixes (as we'll see in tomorrow's post). But that does NOT necessarily mean that there are not principles and concepts from those running techniques that are sound. I believe there is a better way to run, but that is NOT the same thing as saying there is ONLY ONE WAY TO RUN. We are all different, every case is different, and so the idea that one running technique (be it Pose or Chi or Kenyan style) is the way to go seems over-simplified. Instead, treat each case on its merits, knowing that small changes can produce noticeable results. But it's not the same change every time".
(Jonathan Dugas, Ph.D and co-founder of sportsscientists.com)
MY PERSONAL TAKE ON EVERYTHING ABOVE:
I believe that everyone knows how to run, but not everyone knows how to run optimally, or even efficiently.
In my work as a movement specialist/personal trainer I come across people everyday with suboptimal movement patterns and strength. Therefore I have no reason not to firmly believe that there's always room for improvement. But I also see people with limitations such as overweight, skeletal misalignments etc that either needs to be corrected or focused on first, before anything else.
So, to a certain extent, I agree with Dugas points on the fact that everyone is different and that individual differences has to be considered when teaching technique, no matter what it might be. But I think it's unfair to say that the developing and teaching of Pose is just a way of to make money by “meeting a demand and trying to packing already known principles into a product”.
Also, Dugas is criticizing by saying “techniques (Pose) are being taught in structured courses, to mass audiences, over weekends or afternoons. And that's the concept we need to evaluate”.
According to me, you can think whatever you want about offering 1-day certifications (where everyone pass) and self-learning books, we live in a society dictated by money and courses is just a way to make money and it's being done by everyone in the business (from Athlete's Performance to CrossFit, FMS to IDEA and ACSM to Jonathan Dugas himself, as a co-author of The Runner's Body).
Again, I believe that running technique can be improved in more or less every runner, in one way or the other.. Without saying that the Pose Method is the best and only way to run, my experience and understanding tells me (so far) to base 95% of the evaluation of a runner's technique based on the principles of the Pose Method. I've yet seen or heard better and more sound principles that specifically determines stride, posture, strike, position and gives visual cues to observe and assess running technique than what I've found studying Pose. I'm learning to completely master the Pose Method myself so I can integrate it even more in my coaching.
Hopefully, I'll find time soon to post some videoclips of me running, demonstrating and explaining differences in running. I know by own experience that changing and assessing running technique is a process that takes a lot of time and patience. So if you enjoyed this post I strongly encourage you to check back soon for some more easy digestible videos in the future on the running technique topic!
/Henrik
As I'm experimenting, learning and investigating a lot about running technique, Ross and Jonathan, authors of The Runner's Body (a great book I strongly recommend), has many great posts on the topic that I've found very useful and interesting. In fact, their book (The Runner's Body) was what got me interested for real in the “science” behind running. I've later studied (and practiced) the Pose Method of Running and you'll find a full recap from that book, here, here and here.
So, I've decided to sum up a few of the statements, questions, claims and facts on running technique and from sportsscientists.com. I will focus most on the pros and cons of the Pose Method (and Chi Running in some aspects). But just to make things clear, in an effort to give an objective view on the topic, I'm not expecting to find any answers to be edged in stone from this relatively short summary...
RUNNING TECHNIQUE - Intro
Most of the times, people focus and discuss distance, frequency and volume when it comes to running – HOW you run is often neglected. Personally, I'm a sucker for technique and form during all types of movement (weightlifting, calisthenic exercises, golf swings etc) and why some people still regard running as a skill developed naturally - that doesn't require any training - is to me a huge mistake. I'm not even going to question if running technique is exclusively for the elite runners and not for the amateur and novice runners (so if you disagree on that point, you might as well stop reading right here...).
Demonstrating a heelstrike...
WHY IS RUNNING TECHNIQUE IMPORTANT?
“...the average yearly prevalence of injury in runners is somewhere between 40 and 70%? In otherwords, between 4 and 7 out of every 10 runners will be injured per year! For example, a study by van Middelkoop et al found that 55% of runners had been injured in the year leading up to a city marathon. Other studies have produced even more alarming results - 90% of runners injured per year in training for a marathon!”
(from sportsscientists.com)
Earlier this year, I had a interesting talk with one of the top varsity long distance runners at my college. I was curious to find out what he thought about the Pose and Chi methods (which he btw had never heard of) and what the runners were being taught in terms of technique training. Besides general advice like “relax your shoulders” the varsity long distance runners were given no running technique from the track & field coaches, it was all about distance, volume, intensity (sounds familiar?).
...If that means every runner on the team already had optimal technique or the coaching staff was simply uneducated, lazy, old fashioned or just going through the motions, I will leave unsaid...
Running is a high impact activity, repeatedly occurring for up to hours at a time. It's easy to see how misalignments, improper muscle activation, compensations, etc cause bad running form which leads to wear and tear on the body = chronic injury. That's why is why running technique is so important.
Good running technique is not only important for injury prevention purposes, increasing running economy and therefore improving performance is also a major factor that can improve with technique refinements.
WHAT IS "GOOD" RUNNING TECHNIQUE?
Demostrating the perfect running POSE?
This is the core questions. What good running technique is and what it looks like, depends on who you ask, it's what the wise are debating about and like mentioned, what I'm trying to dig up different views and aspects on with this post.
According to the Pose Method of Running (I will focus mostly on Pose, since I'm more familiar with that particular method), it claims to have the solution for faster, more efficient and less injury prone running. Making a statement like this is bold and doomed to be examined, criticized and picked on by every engaged sports scientist, coach, runner and self-proclaimed running expert. But besides all this, I think it's hard for anyone to argue that the biomechanic principles presented by Dr.Romanov (the man behind Pose) isn't sound and helpful or useful for runners, at least in theory.
The following four paragraphs are taken from the respective websites of Pose Running Method, Chi Running Method, explaining the base principles behind the methods, as well as a footnote of the major differences between the two methods, and Jonathan Dugas', www.sportscientists.com, personal comments on the subject.
Pose Method
"The Running Pose is a whole body pose, which vertically aligns shoulders, hips and ankles with the support leg, while standing on the ball of the foot. This creates an S-like shape of the body. The runner then changes the pose from one leg to the other by falling forward and allowing gravity to do the work. The support foot is pulled from the ground to allow the body to fall forward, while the other foot drops down freely, in a change of support.
This creates forward movement, with the least cost (energy use), and the least effort. The end result is faster race times, freer running and no more injuries!
Chi Running method
There are countless books, courses, and classes on how to improve your golf swing, your tennis game, and your cycling technique, but none teaching how to run properly. The ChiRunning program fills this void by teaching people bio-mechanically correct running form that is in line with the laws of physics and with the ancient principles of movement found in T'ai Chi. ChiRunning technique is based on the same principles and orientation as Yoga, Pilates, and T'ai Chi: working with core muscles; integrating mind and body; and focused on overall and long term performance and well-being.
Whether you're an injured runner, a beginner runner, a marathon runner, a triathlete, or someone who runs to stay fit, ChiRunning has helped thousands improve their technique, reduce injury and achieve personal goals. ChiRunning helps reduce and eliminate: shin splints, IT band syndrome, hamstring injury, plantar faciitus, hip problems and the most famous running injury of all: knee injury".
Major differences between POSE vs. Chi
"1). Cadence -- In Pose, the cadence increases as you run faster, and the strides remain short. In Chi, the cadence remains constant, and you increase the strides behind your body when you run faster.
2). Trunk/Core -- In Pose, the trunk remains solid unmoved. In Chi, you continuously rotate pelvis with your leg movement.
3). Arms -- In Pose, arms are merely for a balance. In Chi, you swing arms to the rear to balance with the forward fall".
(a readers comment from sportsscientists.com)
Jonathan Dugas opinion good running technique:
"First learned naturally, then;
Refined through practice, and then;
Subtle changes can be taught through instruction on a case by case basis.
When I write that running is a 'natural' activity, bear in mind that "natural" does not mean "optimal". So while everyone can run, not everyone runs WELL. The key question is whether one can (or should) be instructed in a technique. That is, after all, what both Pose and Chi claim to do. My position is that the instruction of a generic, "one size fits all" running technique is likely to create more problems than it fixes (as we'll see in tomorrow's post). But that does NOT necessarily mean that there are not principles and concepts from those running techniques that are sound. I believe there is a better way to run, but that is NOT the same thing as saying there is ONLY ONE WAY TO RUN. We are all different, every case is different, and so the idea that one running technique (be it Pose or Chi or Kenyan style) is the way to go seems over-simplified. Instead, treat each case on its merits, knowing that small changes can produce noticeable results. But it's not the same change every time".
(Jonathan Dugas, Ph.D and co-founder of sportsscientists.com)
MY PERSONAL TAKE ON EVERYTHING ABOVE:
I believe that everyone knows how to run, but not everyone knows how to run optimally, or even efficiently.
In my work as a movement specialist/personal trainer I come across people everyday with suboptimal movement patterns and strength. Therefore I have no reason not to firmly believe that there's always room for improvement. But I also see people with limitations such as overweight, skeletal misalignments etc that either needs to be corrected or focused on first, before anything else.
So, to a certain extent, I agree with Dugas points on the fact that everyone is different and that individual differences has to be considered when teaching technique, no matter what it might be. But I think it's unfair to say that the developing and teaching of Pose is just a way of to make money by “meeting a demand and trying to packing already known principles into a product”.
Also, Dugas is criticizing by saying “techniques (Pose) are being taught in structured courses, to mass audiences, over weekends or afternoons. And that's the concept we need to evaluate”.
According to me, you can think whatever you want about offering 1-day certifications (where everyone pass) and self-learning books, we live in a society dictated by money and courses is just a way to make money and it's being done by everyone in the business (from Athlete's Performance to CrossFit, FMS to IDEA and ACSM to Jonathan Dugas himself, as a co-author of The Runner's Body).
Again, I believe that running technique can be improved in more or less every runner, in one way or the other.. Without saying that the Pose Method is the best and only way to run, my experience and understanding tells me (so far) to base 95% of the evaluation of a runner's technique based on the principles of the Pose Method. I've yet seen or heard better and more sound principles that specifically determines stride, posture, strike, position and gives visual cues to observe and assess running technique than what I've found studying Pose. I'm learning to completely master the Pose Method myself so I can integrate it even more in my coaching.
Hopefully, I'll find time soon to post some videoclips of me running, demonstrating and explaining differences in running. I know by own experience that changing and assessing running technique is a process that takes a lot of time and patience. So if you enjoyed this post I strongly encourage you to check back soon for some more easy digestible videos in the future on the running technique topic!
/Henrik
Aug 9, 2010
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