POSE METHOD OF RUNNING; review, part 3

This is part 3 of my summary of the book “POSE Method of Running” by Dr.Nicholas Romanov (see previous post; POSE METHOD OF RUNNING; review, part 1 & part 2)...


Dr.Nicholas Romanov, author of "POSE Method of Running"

“What is running, really?” “Running is the act of moving cargo (your body) down the road of trail using the force of gravity and the power of muscular contractions”.

In chapter 18, the importance of timing is discussed and how to move your body parts in proper sequences to practice the POSE Method correctly. For example, holding the support foot on the ground too long breaks the flow and throws the runner out of the “frame”.

In next chapter it's time to start integrating the components of the POSE Method into your running. This is a part where I think many runners/readers fall through when reading the book. And that's also why Dr.Romanov emphasizes the importance to fully believe in the concept; “if you understand why something works, you'll be much more likely to make the commitment to devote yourself to learning it”. Here, the book start to move from a philosophical introduction to hands on instructions how to physically master the movements that compromise POSE running.

“All concepts are integrated, you can't increase forward lean without increase velocity without reducing the time your feet remain on support”. In other words, a total understanding of the principles of the method is absolutely crucial, or else, attempting to switch running technique can do more harm than good. “A little knowledge is a dangerous thing”, as they (Alexander Pope) say.

In the implementation of the new running style, practice, repetition and then some more practice is being stressed. “You'll be learning the same concepts over and over, integrating them into a system of movements designed to free gravity to pull you forward”. “It would be akin to just taking a car out for a spin before you learn how to steer, brake an accelerate”.

Chapter 20 – Mastering running technique. “It's common to think that running is something we do while piano is something we learn...anyone can pound on the keys but it's quite obvious that such pounding doesn't equate to making music”. In other words, running is a skill to practice and refine and according to the book, there is a way for everyone how to run optimally.

The word technique is translated as the art of performing a skill and that “running technique is not unique to each individual human being”. “Along with running technique, psychological, mental and spiritual factors all effects performance”. Being able to perform during stressful situations and not to choke under pressure is highlighted as very important during running. Successfully controlling your feelings and being able to maintain proper running technique “will equip us to run at the highest possible level”.

Since the book, POSE Method of Running is written mainly for the reader/runner to self-learn a new running technique (not an easy task), the importance of developing a “running sensibility” is explained. Here's usually where the role of a Personal Trainer/coach comes in, developing an understanding of what to look for how to feel and behave to practice and refine the technique. “Just as a pianist depend on personal sensitivity in hearing, music tone, rhythm...the pianist shuts out the outside world and develops a protective bubble occupied only by music”.


"The ball of the foot"

Now (chapter 22), it's finally time to get up on your feet as a reader and start to learn the running pose, beginning with simple drills without any forward movement. “Learning the running pose... remove your shoes...stand infront of a mirror...shift your bodyweight to the ball of the supporting foot...keep all joints bent...feel the elasticy in your muscles...lift one foot off the ground...your body should feel like a integrated spring-like system, etc, etc”.

“Motion is created by the destruction of balance”
Leonardo da Vinci

The book goes further into explaining how to learn the method. “ Learning to free fall” and “Develop sensations of free falling” are chapters containing drills to further understand the method.

“The challenge of turning theory into practice in anything is always a big hurdle. You're going to get through this, and once you do, you're never going to look back”.

Cues on how to self-correct the technique during an actual run is presented. “You have now made the transition from thought to action...it's now time to build up the capacity of your body and your mind to become the best runner you can possibly be”.

The remaining of the book, a good 1/3, gives specific strength and conditioning exercises (to develop muscle elasticity, flexibility and hip and hamstring strength) how to refine, recognize, correct and retain the POSE technique.



Following post on the POSE METHOD OF RUNNING will contain a summary of my own thoughts and findings about the method, research and other running techniques. But before then I'm off to Chicago and the IDEA Fitness Fusion Convention – you can be sure I'll give a recap of my experiences there that you don't want to miss!

Stay tuned!

/Henrik

BACK TO BASICS WITH "THE CAVEMAN" TREND

I read this article in Twin Cities Pioneer Press yesterday and found this one from New York Times, published January 8th, earlier this year.
They both touch on topics that has been brought up previously in this blog, such as "back to basics", functional, high intensity training, intermittent fasting and barefoot running, etc, etc.
Clearly, there's a trend to go by the "caveman theme" nowadays and although some of the examples in the articles are a bit extreme (ex. running barefoot and shirtless through NYC in freezing temperatures), they bring up some inspiring and interesting points.

I will soon follow up with a post of research and studies on Intermittent Fasting...I'm well over two weeks in on trying the eating philosophy and my first "checkpoint" to test my strength/bodyfat/weight/performance is coming up in about 10 days or so.

Stay tuned!

POSE METHOD OF RUNNING; review, part 2

This is a continuing on the review of the book “POSE Method of Running” by Dr.Nicholas Romanov (see previous post; POSE METHOD OF RUNNING; review, part 1)...

"Here's good advice for practice; go in to partnership with nature, she does more than half the work and asks none of the fee.
- Martin H. Fischer"

CHAPTER 12 – THE FREE FALLING CONCEPT. The force of gravity is discussed and that gravity effects everything we do on earth but at the same time how it's something a lot of people hardly ever think about, it's just there and it does what it does.
The POSE Method uses force of gravity to the runners advantage, just like the sailor uses the wind to move forward:

“We must teach our bodies to free fall by:
1) allowing the fall
2) move the body from support
3) remove the foot from support.
Removing, or lifting, the foot from support (the ground) is often what requires most practice in mastering the POSE method. Put simply, starting to run I as basic as falling forward".

"Movement is a consequence of changing support and running is simply the changing of support from one leg to another as quickly as possible, moving forward at the speed of gravity".

Chapter 13 talks about "the importance not to straighten (unbend) your knee, avoid bouncing (vertical movement) and to use the muscles of the thigh to move forward. Instead, Dr.Romanov wants you, the runner, to pick up the foot under the body using the hamstrings only – all in of this to minimize wasted effort and energy".



The book use a unicyclist as an analog to explain how the running pose works and should look. In chapter 14 the reader is asked to visualize a unicyclist (knees always bent, foot directly beneath the riders torso, support on the ball of the foot, body in a straight line above the point of support) and the fact that movement happens when the unicyclist leans towards desirable direction is – just as in running – a result of gravity.

"The importance of good muscular elasticity in the legs to practice the POSE method is stressed in Chapter 15. “Keeping your joints bent facilitates muscular elasticity that indirectly conserves/saves energy and ultimately improves running performance”. In other words, the faster you pick the foot of the ground, the faster you will run. Specialized strength training (plyometric exercises) is recommended to take fully advantage of muscle elasticity during runs".

Next chapter (16), talks about “the importance of rapid stride frequency”. “A long stride requires the leg to thrust out infront of the body and remain planted on the ground until the entire body passes over it. That interrupts the pull of gravity, causes your leg to slow muscles to work harder and slows down the forward progress and wastes energy. The more you let gravity pull you forward (freefall), the faster you have to change leg support and the faster you run (stride frequency is directly related to speed)".


"In anything at all, perfection is finally attained when there is no longer anything left to add, but when there is no longer anything to take away".
Antoine de Saint – Exupery

All the principles, things to think of and apply when practicing the POSE method has one core message: do nothing! The “Do nothing” concept was born when Dr.Romanov was working on changing running technique with one of his athletes. Finally, the athlete got frustrated by all the corrections and dont's, and asked; “Dr.Romanov, are you asking me to run or are you asking me to do nothing?”. Of course, doing nothing isn't as easy as it sounds, but "the key is to let running happen by using gravity and poses, not to force it by trying to make running happen".

So, "avoid to physically put your foot back on the ground (let gravity itself return the foot back down)".

Avoid to drive forward with knees or hips (wastes energy).

Avoid to straighten your leg (increases impact on joints and muscle elasticity can't be fully utilized)".

Avoid to drive with your arms, instead remain relaxed and let your arms move in a natural, rhythmic flow that provides balance to your running pose".

Bottom line, sometimes the most important part of doing something right is to not do everything wrong. Simple, isn't it?=)



Now, time for me to call it a night. The review of the book “POSE Method of Running” will follow – stay tuned!

/Henrik

INTERMITTENT FASTING: Passed first test!

Spring break is offically over and no more plan-your-day-however-you-like luxury. Days are scheduled after classes and work, I'm constantly moving around and, of course, have my old eating habits and patterns. Considering all that, today was the first real test to get a feeling how the IF method really can work for me - 10 days in to my "experiement". And it has been a very interesting day so far, which I will explain in a later pose.

More about my view and initial reactions on IF will follow soon.

Stay tuned!

FUNCTIONAL TEST - pelvis & torso

As a Personal Trainer I often see clients with weak abductor muscles in the hip, a symptom called "Trendelenburg's sign". It's very common (especially in women for some reason) and something that's extremely important to be aware of in any weightbearing activity using your legs (ex. running, jumping, squatting, walking). So if you want to prevent injuries, hip replacement surgery and run more efficiently - make sure you score a perfect 10 on the FUNCTIONAL TEST below...

Lunges is a very popular exercise but far from easy to perform using proper technique.
With the help of the static lunge test below, muscle stability, control and strength all the way from the toe to the neck can be evaluated.

Starting position:

Stand with feet hip width apart with one foot well in front of the other. Lift your arms out to the sides, elevate the back heel and lower the rear knee in a straight line, inches from touching the floor (avoid shifting your center of gravity and body weight to the front foot):



90 degree angle of front knee, back knee not touching the floor, center of gravity going straight down through the upright position of the upperbody, both arms horizontally and straight.






Knee aligned with foot, hip of the extended leg supported and kept in place by the abductor muscles (Gluteus Medius, Gluteus Minimus).



Common misalignments and compensations:



Anterior (front) knee moves inward (gluteus medius / maximus not activated optimally)









The pelvis or torso is tilted sideways (Full support from Gluteus Medius is missing/poor torso stability or balance)









The pelvis is pulled back with upper body tilted forward (Back extensors and hamstrings activates to compensate unsufficient activation of Gluteus maximus)








The arms tips laterally (sideways) (Incomplete activation of the Gluteus maximus is being compensated by latissimus dorsi – a muscle group located in the posterior region of the upper body, back region)









Finally, here's a checkpoint to make you more aware of how to activate your hip abductors and how they function...

Stand on one leg infront of a mirror let your pelvis and hip tilt out to the side of the weightbearing leg and place one hand on the activated hip. From there, pull your hipbone in, straighten your leg and pelvis. You should now feel with your hand that's placed on the side of your hip how your hip abductors are activated, keeping your body in alignment.

More FUNCTIONAL TESTS will follow - stay tuned!

/Henrik

POSE METHOD of RUNNING - review, part 1

I realize I have a lot of blog readers interested in running. That's great because I am too. And just incase you have noticed there's a lack of a specific theme to this blog, my attention is to give my readers info and news in as many areas of fitness and health as possible.

Here's part 1 of my review and recap of the POSE METHOD of RUNNING, a book on running technique by Dr. Nicholas Romanov.

The book starts by distinguishing itself from all other books about running by assuming that “very few people know how to run” and that “running is a skill sport (running techniques needs to be learned and taught in order to run effectively and injury free) but is often treated like a training sport (how much and how often to run). Parallels to other sports such as tennis are made (you don't play tennis matches if you can't hit the ball over the net) and the abundance of professional guidance on running technique. I think that's a very true fact worth thinking of. Most people never reflect on how they run – they just do it, with variable results and success.

The founder of the Pose Method of Running, Dr. Nicholas Romanov, grew up in Russia and started his career as a teacher and track & field coach at a University in Moscow in the late seventies. The Introduction part of his book tells how he was frustrated over the lack of a method to teach running techniques and how studying ballerinas and martial arts made him understand the importance of certain poses and its effect on performance. Dr. Romanov then immigrated to USA and has then worked with elite athletes and Olympians from Great Britain and USA.
So, the Pose Method of Running is by no means a newly developed method, it has over 25 years of fieldwork to back it up. But after all, I would like to say it is relatively new to the amateur running society and just like you are doing right now, the general public is learning more and more about different running methods and techniques.

If you want to be healthy – run
If you want to be handsome – run
If you want to be smart – run
Ancient Greek aphorism

Chapter 2 of the book talks a little about Dr. Romanov's philosophy of running and also how the ancient Greeks supposedly practiced and painted arts displaying “perfect” running technique (of course they did, tell me something the ancient Greeks didn't do...). Also, different views and critiques against the effectiveness of an optimal running techniques are answered.

“It's never to late to learn”
Early in the book (Chapter 3) the experienced runner is warned that switching running technique and style will most likely take time (and a good chunk of frustration) in the beginning. Personally, I can vouch for that as well.

To motivate a change in running style, and perhaps give an eye-opening experience, the reader is asked to observe other runners and reflect over how the best runners look, behave and run. The message is clear; learn from the best.

The Pose Method itself is and how to avoid injuries is described in Chapter 5. A few interesting points on the role, effect the evolution of the modern running shoe has had on runners and injuries (see previous post DOES RUNNING SHOES CAUSE MORE BAD THAN GOOD)
.
“Whenever the body is functioning properly with all systems operating in the correct alignment and in unison, there should be no injuries. However, when something in that movement is incorrect the body breaks out of the framework of it normal operation and something “breaks”. I like this sentence since it applies very well with injuries due to compensation and misalignments in strength training too (see previous post FUNCTIONAL TEST).

Chapter 6 gives examples of how Tiger Woods, in the beginning of his then already successful career, took a great risk and changed his swing pattern to function more effectively in the long run, and came back an even better golfer (but a worse husband?). It also attempts to motivate and make the reader aware of psychological restrictions that might limit performance the freedom to overcome your own set limits.
The ever so desired “lightness of running” and how to let your feet strike the ground and the concepts of the Pose Method of Running is then discussed. The reader is informed that a total intellectual understanding of the method is needed and to give the method a chance you have to buy the concept – especially if you're going to teach it to others.
The book also draws comparisons between Haile Gebreselassie and Michael Johnson of how they both land on the ball of the foot with light, short strides.



Now, in Chapter 11, the Pose Method itself is explained. “It all comes down to mastering the pose and to constantly repeat it in cycles, over and over again”. The book gets in to the details and biomechanics of the pose, how the alignment of head, shoulder, hip and goot should look, where the center of gravity should be and how you should feel as a runner – centered, balanced, relaxed without wasting energy.

More from POSE METHOD of RUNNING will follow (+Intermittent Fasting, the latest fitness news and strength and weight training advice!)

/Henrik

2010 IDEA Fitness Fusion Conference

Today I secured a spot at the 2010 IDEA Fitness Fusion Conference in Chicago, April 22-25th, one of the biggest and most comprehensive conventions for fitness professionals in the world!
I'm really looking forward to this event that I'm sure will be very inspiring a learning experience - I can't explain how excited I am about this!

During the IDEA Pre-conference (Thursday 22nd) I will also get my TRX Group Training Instructor Certification. The TRX is a very versatile, mobile piece of equipment (similar to the gymnastic rings I have used in my training) that I'm planning to use a lot in future sessions (group or individual settings). I have keept my eye on this course for a while so I'm looking foward to that as well, of course.

Click here to view the full conference schedule!

I promise pictures will be taken and reviews will be posted after that weekend! Three weeks to go - the countdown has begun!

/Henrik