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DR.ROMANOV'S ARTICLES Dr.Romanov has written many articles. Easy to read and understand, these articles will help you understand Pose Method® better and will introduce you to a new approach to running and training.
USA TRIATHLON NEWSLETTER (US)
2001
Developing Improved Running Mechanics
USOC Coaching Report, By George Dallam and Dr. Nicholas Romanov
Successful endurance running appears to evolve from three physiological capacities. The first is the possession of a high maximal oxygen carrying capacity or V02max. This capacity is genetically determined and can be largely maximized through several years of systematic training.
The second capacity of importance is the ability to use a large percentage of the maximal oxygen carrying capacity while running at endurance race paces. This is often referred to as the fractional utilization of V02max and seems to be related to the lactate threshold, the exercise intensity at which anaerobic energy processes increase disproportionately. This capacity also appears to be somewhat genetically determined and is also greatly influenced by appropriate training. This capacity appears to be largely maximized with appropriate training over a longer time course of several years.
The third and most elusive capacity is the ability to run at endurance race paces using a lesser amount of oxygen per unit body weight than one's competitors, referred to as running economy. This capacity does not appear to be primarily genetically related and is influenced by training volume and type, anthropometric characteristics, underlying physiological characteristics, equipment, environmental factors and running mechanics. It appears to gradually improve over a very long time course and may be the only variable we can continue to use in improving our running once V02max and fractional utilization of V02max are fully developed.
Within our capacity as coaches, altering running mechanics offers a significant avenue for improving running economy and ultimately performance. Unfortunately, the specific way in which our running mechanics or running style relates to running economy is a largely unresolved scientific question, leaving coaches with more questions than answers. A second consideration is that the immediate application of a change in running mechanics typically results in decreased economy, as the body struggles to retrain the nervous system, potentially leading to a temporary decrease in performance.
However, in my own pursuit of a basis for reaching running mechanics, I've applied some basic principles of physics, the available research on running technique, and my experience from practical coaching application to form the following simple coaching model. I have found that the successful application of this model typically results in improved performances relatively quickly, in spite of initial difficulties in movement coordination. I credit the most significant ideas to Nicholas Romanov, the most innovative thinker regarding running I've met to date, and his Pose Method®. The model has four parts, each of which can be developed through the application of the specific drills I've described.
Maximizing Elasticity through as S shaped Body Position at Contact (The Running Pose)
The use of a relaxed S shaped body position at contact allows the runner to effectively create a body "spring" maximizing the elastic storage of kinetic energy created as the body falls to the ground, in the muscles and tendons. In particular the Achilles tendon appears to be a major contributor to this process and so must be brought into play through running technique. This temporarily stored energy can be used to more efficiently produce the forces which push the body forward. In addition, this concept appears to allow the body to reduce ground reaction forces and the stress induced injuries associated with it. The increased use of elastic forces, reducing the need for muscular ones, also appears to reduce muscular fatigue.
Drills:
Stationary Running Pose
This body position can be taught or learned in much the same way that dancers learn complex movements, by practicing stationary poses and then initiating movements between the poses, which is essentially what we do when we run. Fortunately, we only need to learn one basic pose, which is used alternately as each foot lands temporarily on the ground. Practicing the running pose is an essential part of learning new running mechanics, as the period of ground contact in running is the time during which we receive the most kinesthetic receptor feedback regarding our body position. A side-view mirror is particularly helpful for self-analysis of this position as well.
This running pose has several key attributes to focus on:
- The center of head, shoulder, hip and ankle are all in vertical alignment while in support
- Contact with the ground is made by the ball of the foot first, with the heel slightly elevated. This allows the ankle and Achilles tendon to act as a significant spring
- Contact with the ground is as close to the center of mass
(Underneath the body) as possible
- The ankle, knee, and hip are all somewhat flexed while in support
- The upper body is relaxed with arms hanging naturally
The Rapid and Relaxed Exchange of Supports
To move between alternate running poses, one initiates an exchange of support. These movements should be generated by the muscles of the hips closest to the core of the body, i.e. the hamstrings, to maximize the transfer of momentum to the propulsive muscles in the calves. The basic movement should be initiated by lifting the ankle of the support leg vertically from the ground while shifting the weight to the opposite leg, which is simultaneously falling. This is accomplished by focusing only on a single rapid hamstring contraction at each foot strike. The quadriceps and calf muscles are kept completely relaxed as the leg falls, relying on reflexive muscle action at foot strike to generate muscle contraction when necessary. In this way the body teaches itself to optimize muscle tension in the falling leg at foot strike, maximizing elastic energy storage and minimizing ground reaction forces and unnecessary muscle contraction.
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Dr.Romanov training
Andrew Johns
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Drills:
The Pony
The most basic drill is referred to as the Pony. One does the pony drill by beginning in the running Pose, non-support ankle slightly elevated, then simultaneously lifting the support ankle vertically while shifting the body weight to the opposite leg which is relaxed and failing.
One should focus on:
- Initiating each movement by lifting the support leg, not by pushing down the non-support leg
- Lifting the ankle vertically, not forwards or backwards
When this is done properly the ball of the foot naturally contacts the ground first without scuffing, shifting the weight without inducing muscle tension, and allowing the non-support leg to fall.
The drill can be progressed by discontinuing pauses between each change of support, using a greater range of motion and adding body lead so that forward or backward movement occurs.
A Vertical leg Action
Effective exchanges of support are also associated with a vertical leg action, whereby the foot is removed quickly from the ground in a way which attempts to maintain the alignment between the ankle, hip shoulder and head in a straight line. This requires many runners to change focus from the lifting of the knees to the lifting of the ankles, which reduces early hip flexion and increases early knee flexion. This prevents the foot from lashing out in front of the body and landing well forward of the center of mass, which is commonly referred to as over striding. This also allows the leg to be quickly flexed with a minimum of muscular force.
Drills:
Foot Tapping
The focus of this drill is simply to learn to relax the quadriceps while lifting the ankle vertically. One holds the non-support leg with the ankle elevated and then allows the non-support leg to drop to the ground by allowing all muscles to relax, while remaining standing on the support leg. The foot is allowed to tap the ground and the hamstrings are fired to elevate the leg again, while the support leg remains in place. One attempts to maintain completely relaxed quadriceps throughout. When this is occurring, the heel can be lifted to the pelvis with minimal effort.
One should focus on:
- Rapid firing of the hamstring as the foot taps the ground. This can be assisted by the coach lapping the hamstring of the following leg with his/her hand to help in initiating early muscle contraction
- Completely relaxed musculature after hamstring firing. When this is present the leg will decelerate as it goes up and accelerate as it falls due to the unrestricted effect of gravity
The drill can be progressed by doing the taps without pause, increasing the range of motion achieved, then associating the tapping with hops.
Heel to Rear Running
A variation on the traditional high knee and rear kick drills, this drill encourages a vertical movement of the ankle and equal flexion in the hip and knee, using the range of motion specific to that used while running normally. With each foot strike the ankle is lifted vertically in an exaggerated fashion directly to the pelvis. This can be done both one leg at a time or alternatively with both legs. If limited body leading (see number 4 below) is allowed the drill can become largely stationary as well. This drill is useful to reinforce relaxation concepts, develop dynamic range of motion and complete a progressive warm-up before harder running.
Important focal points include:
- Rapid hamstring firing followed by complete muscle relaxation
- Emphasis on minimizing the time the foot is in contact with the ground and increasing range of motion through quadriceps relaxation, rather than greater force
The drill progresses naturally as greater range of motion is reached and/or a longer continuous series of kicks is used.
One Leg Hops
This advanced ply metric drill focuses on developing muscle power, agility, muscle relaxation and the neuromuscular programming which prompts rapid and vertical removal of the ankle from the ground, once ground contact is made. The drill can be very damaging to the lower leg musculature and associated soft tissues if the following points are not emphasized. Standing in the running pose with the non- support leg slightly elevated and kept in place, one rapidly lifts the support leg vertically then allows that leg to completely relax and fall. Each time the support leg contacts the ground the ankle is lifted again.
Key points to focus on include:
- Complete relaxation of the leg muscles, excepting the initial hamstring firing. This can be judged by the degree of loading or tension which occurs in the quadriceps and feeling off springiness in the calf muscles
- Do not push with the calf, rather try to lift the ankle rapidly with each hop. This can be evaluated by the rapidity of the hops and the relaxed position of the ankle between each hop
- Wear a supportive and shock absorbing shoe, and use a level and somewhat shock absorbing surface such as dirt or grass
- Do not attempt these until earlier concepts are well developed and start out with minimal loading
To progress this drill, begin with the non-working leg still touching the ground through the toes for balance. Later lift the ankle slightly. In addition the range of motion can be increased until the heel actually reaches the buttocks, assuming adequate quadriceps relaxation.
It is important to note that while the vertical ankle movement drills emphasize an exaggerated range of motion to assist in establishing the new motor pattern, this is not intended to be the case while actually running, at which time movements should be minimized, although still vertical.
Body Leading
Were one to only work on the first three concepts described above, running leg mechanics would be excellent, but the body would not move forward. However, by allowing the body a degree of forward lean of between 1--10 degrees, propulsive forces generated in the calf muscles with each foot strike push the body forward rather than upward. This allows for the translation of the kinetic energy of the body, created by gravity and stored as elastic energy in the muscles and tendons, to be converted into forward propulsive force. One has only to watch an unicyclist to understand the concept of body leading. Up to the point where balance is lost, the more forward an unicyclist leans his body, rotating the entire system angularly from the wheel's contact point with the ground, the faster the unicycle does.
The major hurdle in learning to allow the body to lead properly is overcoming the innate fear of failing. The degree of lean necessary for every individual is best learned by concentrating on that point where we experience the feeling of being pushed forward by forces other than our own muscular efforts. Our own muscular efforts are then only directed at quickly lifting each ankle off the ground in turn. All other parts of the body remain as relaxed as possible. In addition, as a runner learns to trust his or her ability to lead with the body more effectively, the necessary vertical lift of the ankle necessary to achieve the same stride length decreases.
Stationary Running Pose with Lean
This a variation on the basic running pose described earlier, whereby a coach or friend can support the athlete in the running pose while leaning forward 5-10 degrees. Simply stand in front of the athlete and place a hand on the chest.
Running to a Target
In this beginning drill, the athlete runs along side a coach, who holds a hand just in front of his or her chest. The athlete attempts to fall to this chest target, focusing on the feeling of being drawn or pushed forward when he or she is successful in doing so.
Downhill Running with Lead
This drill, which is particularly useful when doing downhill running, involves experimentation regarding the effects of body lean on stride length, while trying to maintain a constant and relatively low height of vertical heel lift. It should be used initially at slow running speeds. The athlete quickly learns the amount of lean necessary to maximize stride length without lifting the foot higher with each exchange in support. This drill is also particularly used in illustrating the importance of appropriate body lead in the first place.
Focus points include:
- Maintaining a relaxed upper body without leaning back at the waist
- Removing the feet from the ground quickly
- Maintaining a high degree of calf and quadriceps relaxation
Crossover Steps with Lead
This variation on the standard crossover footwork drill used in many sports focuses on rapid vertical foot removal and increased horizontal speed using increased body lead. In addition to developing general balance and timing, it builds confidence in leading and flexibility and strength in the hip rotator muscles, also useful for swimming.
Focal points include:
- Rapid vertical foot removal from the ground
- Appropriate body lead in the direction of movement
- Striving to initiate crossover steps through the hips
Coach’s Report Summary
By relating the development of this movement model to learning strategies such a drills, then incorporating the drills into a logical learning progression, one can successful teach efficient running from the ground up. This approach, as epitomized by Terry Loughlin's Swim Immersion clinics, can result in an improved athlete regardless of previous competitive level or basic physiological ability.
The coaches’ potential assistance to a triathlete in this area ties primarily in his or her ability to successfully understand and teach the models, incorporate the learning process intelligently into an overall training process through the use of drills and feedback, and to continue to reinforce that technique throughout an athlete’s competitive career.
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