POSE IN PRESS A collection of articles about Pose Method and Dr.Romanov in various publications.
MEN'S JOURNAL (USA)
HOW TO RUN THE RIGHT WAY
A couple of years back barefoot running was big news - for about a month, until most guys put their shoes back on. Still, this fad can help you RUN FASTER WITHOUT INJURY. by Geoff Van Dyke
RUNNING IS ONE OF THE MOST POPULAR FORMS OF EXERCISE in America, yet, according to devotees of barefoot running, almost everyone does it wrong. They think we shoe-wearing runners tend to overstride and land on our heels, which slows us down and leads to shin splints, sore tendons, and knee pain. We could all be a lot faster and less sore, our barefoot brothers say, if we would learn to run right.
But most guys aren't about to ditch their Asics, which is why shoe¬less running never really caught on. That's a shame, because running au naturel requires you to use proper form: keeping your center of gravity over the balls of your feet, landing on your mid- or forefoot rather than on your heel, and taking shorter, more fluid strides.
The increasingly popular Pose method of running, developed by Russian track coach Nicholas Romanov in the 1970s and brought to the U.S. in the 1990s, shares many basic principles with barefoot running, without the risk of cuts and scrapes. Pose runners believe each stride is a sequence of “poses” designed to make gravity propel you. The key is to keep your weight forward and make your strides short and light; you shouldn't be clomping along like a Clydesdale.
Pose coach Connie Sol recommends doing the following drills once or twice a week. She also suggests running barefoot (or in socks) on a golf course or in a park with debris-free grass. Try it for 10 minutes once weekly to start, then add a minute or two each week. If you think like a barefooter, better running form will become second nature.
| Jump Rope Barefoot
Keep your weight on the balls of your feet. With each jump, make sure you pull your feet up behind you using your hamstrings rather than push¬ing off with your quads. Start with three sets of 10 reps, and add one rep per set each week. When you get up to 20 reps, add another set, then another, until you eventually reach 100-plus reps total (five or more sets of 20 reps).
|Change of Support
Stand in a frozen running position, one foot on the ground, knee bent slightly; lift the other foot off the ground, with that knee bent at roughly 90 degrees. Hop from foot to foot, using your hamstrings to pull the ankle up toward the hip while the other foot comes down. It's like freeze-frame running. Hold each hop for a beat, then repeat, doing 10 reps for each leg. Do one set the first week; add a set per week until you're up to three.
|Hop in Place
Start with both feet on the ground. Hop up quickly, pulling your left heel up behind you, bending the left knee to about 90 degrees. Land on your right foot but keep your left foot off the ground. Hop again; when you come down, land on both feet at the same time. Repeat, pulling your left foot back up. Do 10 reps on one side, then switch to the other side. Gradually increae reps until you reach 20 per leg, then add another set.
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