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Running Technique taught through the Pose Method
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"I am a believer that by concentrating on using the POSE technique of running I will stay injury free and run more efficiently." HUNTER KEMPER, 2008 USA Triathlon Olympic Team member
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MEET DR.ROMANOV
Click here to find out more about Dr.Nicholas Romanov Learn about Dr.Nicholas Romanov, Sports Scientist and the developer of Pose Method. Click here »
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The Pose method is a simple and comprehensive biomechanical model which eliminates injuries and enables every runner from novice to elite to fully utilize their physiological potential.
Graham Fletcher,
British Triathlon
National Team coach
The Pose Method of running (developed by Dr. Romanov) has been fundamental to increasing my speed. Continually monitoring and adjusting my technique with drills and strength exercises he improves my muscle elasticity and running efficiency.
Tim Don,
2002 World Duathlon Champion,
British Triathlon National Team member
Click here to listen to Dr. Romanov's LIVE Internet Radio Interview!
The Pose Method of Running helps you reduce injuries and run faster!
[pohz] [meth-uhd] of running - Efficient, injury-free running taught through poses. Use the Pose Method® of Running technique to prevent injuries and to dramatically improve your running performance.
ABOUT POSE METHOD® OF RUNNING?
Pose Method® of Running technique, aka POSE Running, is a better way to run. Developed in former Soviet Union in the 70's and included in the textbooks at the turn of the 21 century, Pose Running was published in America in the 90's and is now taught and practiced all over the world. It is used by athletes of all levels and non-athletes of all ages.
POSE TECHNIQUES Improve your running technique! Click here to find out more!
The Pose Method can be applied to all human movement.

Check out a list of sports that the Pose Method have been applied to in practice.
POSE & SCIENCE
Pose Running is one of the most scientifically researched methodologies. We have published links to some of the studies that are avaialble online. In recent years, Pose Cycling and Pose Rowing generated published studies as well.
FIND A POSE COACH Improve your running technique! Click here to find out more!
Members of the Pose Coaching community include medical professionals, sports doctors and elite athletes. Login here to find a Pose Coach for you.
Pose Stance (Running Pose)
Pose Running Technique characteristics
1. S-like body position with slightly bent knees
2. Forward lean from the ankles to employ gravity and work with it not against it
3. Pulling or lifting feet up under the hip not behind the buttocks
4. Ball of foot landing under your body (your GCM - general center of mass)
WHAT CAN IT DO?
Pose Running technique will dramatically change your entire perception of running. It makes running easier and better. We receive numerous emails with testimonies to how the Pose Running have had a tremendous impact on lives of many runners around the world. We would like to share some of those email with you, please click here to read them online

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Pose Running Technique landmarks
1. First complete Running Technique developed (1977)
2. First complete Running Technique and a method to teach it introduced to public (1997)
3. First and the only Running Technique in the world scientifically proven to reduce impact on knees by 50% (2004)
It is RUNNING TECHNIQUE taught through the Pose Method®. Or it could also be said - running technique taught through poses and it is a first complete system for teaching and learning running technique. In Pose Method training system, running technique is taught as a skill that all of us can develop.

The reason for the development of the Pose Method® of Running was the absence of a method for teaching running technique. Running was always only practiced, but not taught as a skill.

ONE TECHNIQUE FOR EVERYONE
In the Pose Method® it is assumed that running technique is the same for all athletes regardless of speed or distance. The human organism exists and develops in the gravitational field, and should stay within a certain biomechanical framework, in which limits are appropriate for the full utilization of the effect of gravity. It is based on the Pose Method®, where we determine the key poses. In running, there is only one pose, which we call the Running Pose (S-stance).

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!

This simple sequence of movements: the fall and the pull, while staying in the pose, is the essence of running technique.

The Pose model of running consists of three elements: Pose - Fall - Pull and it accepts gravity as the primary force for forward movement instead of muscular energy. To achieve the optimum running technique, the key is to make the greatest possible use of terrestrial gravity. A skilled, knowledgeable runner should be able to work with the force of gravity just as a yachtsman gains energy from the wind.

Analysis of the movement of living creatures through time and space clearly shows that their bodies pass through an infinite number of positions. Most of the positions (or poses) are transitional movements and are the results, not the cause, of proper positioning. Running stride - as a sequence of poses (Dark color indicates the pose) In the Pose Method® it is assumed that running technique is the same for all athletes regardless of speed or distance. The human organism exists and develops in the gravitational field, and should stay within a certain biomechanical framework, in which limits are appropriate for the full utilization of the effect of gravity.



  • It is used by the members of the National Teams of 4 countries: USA, Great Britain, Mexico and Russia.
  • The Pose Method® of Running was included into the Physical Education text books in Russia (2001)
  • there are 5 dissertations based on the Pose Method® of Running
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