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FREE WEEKLY Expert Advice. Login here every week to read Dr.Romanov's advice on various training related topics. You're welcome to email your questions to support@posetech.com and we'll make sure to cover the requested topic. This section is updated every Tuesday.
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July 05, 2005
TOP 5 BEGINNER MISTAKES
Discovering that you can run without injuries is exciting. Understanding that you have to learn how to do it - another story all together.
In this installment of our weekly "Expert Advice" section we would like to point out TOP 5 MISTAKES that majority tends to make when they start learning the Pose MethodŽ of Running. They are listed below. Feel free to follow our "BEGINNERS GUIDE TO LEARNING the POSE METHODŽ of RUNNING".
- EXPECTING IMMEDIATE RESULTS
While Pose Method® offers an injury free life in sports, better athletic results and performance, it is entirely up to you how fast the progress happens and like with everything else in life - in order to succeed you need to learn, have patience and perseverance.
Some athletes pick it up quick and some struggle for up to 6 months or more. It all depends on YOU and your learning abilities. All athletes show serious improvements when they start learning and using Pose Method, but it doesn't happen overnight. While you will see and feel changes for the better immediately (especially if you attend a Running Clinic with Dr.Romanov or a Pose Method® Certified Running Coach) - it will take time to adjust and remember.
Don't expect to run your best race tomorrow if you started learning Pose Method® of Running today. Give yourself time and prepare to learn with an open mind. And give yourself credit for taking the first step in a new direction - that's never easy!
- MISUNDERSTANDING POSE METHOD®/ SELECTIVE LEARNING
Pose Method® is not open to interpretation. You can't take what you like and leave the rest or some parts out. It's a method, a full system for teaching technique (pose method of running technique, swimming technique, cycling technique, golfing technique, etc) with a set of rules, exercises, drills and other learning aids. To fully benefit from Pose Method® you need to have a complete understanding of it's theory and what it's about. And only then proceed with the learning process. If something doesn't make sense to you - go on the forum and ask questions. Adopting an incomplete system won't produce the results you're looking for and can bring on injuries. Taking the time to understand and learn, will have positive lasting effects.
You're welcome to accept that there is a teaching system that can help you a 100% or do the "trial and error" and eventually arrive to "simply learning" anyway. Your choice. Time wasted is yours too.
- DOING TOO MUCH TOO SOON
While you might be very excited about your new discovery and impatient to run out and try it - proceed with caution and follow the instructions. Learning and executing Pose Method® activates new groups of muscles and switches the load of your bodyweight to a different part of the body. This will be new to you and if you're not prepared you will experience set backs.
So, when you first start learning, concentrate on pose drills and strength exercises.
- FIXATING ON THINGS
Yes, Pose Method® requires learning and it has rules and drills. But don't think too much about it and don't try too hard. Rules are there to serve as guidelines and help you - not make your life miserable. Drills are there to help you learn the moves and help your muscles "memorize" them. That's it.
Don't fixate on doing this or doing that. That's what the drills are for. Trust your body to execute what you learned. So get busy learning the moves not executing them.
If you feel like you're stuck at any point - take a break and walk away. Go do something else. Get your mind off this subject. Come back when you feel ready, in an hour or a day or two. And before you embark on this adventure again - take your shoes off and go for a relaxed (jogging pace) and SHORT barefoot run. Enjoy, let your feet feel the ground. Now you can get back to drills and then running.
- WEARING WRONG SHOES - majority of running shoes available are wrong shoes
Get yourself a pair of flat running shoes the minute you decide to start learning Pose Method®. If you don't stop wearing your old heavily cushioned running shoes with thick soles and huge heals you will not be able to run using Pose Method and you might get injuried. Wrong running shoes will prevent you from correctly executing Pose Method® and you will not run properly.
While learning Pose Method:
- chunky heels will force you to run on your toes which in turn will cause shin splints and other problems and pains
- thick soles and cushioning will not allow you to learn Pose Method correctly because they disable your foot's natural abilities and muscle activity
- heavy shoes put unnesessary weight on your feet and that will also interfere with the correct execution of your running technique
If you're wearing orthotics, please stop using them also. Instead concentrate on beginner drills and exercises to develop strength in your foot muscles and start running barefoot on the grass or sand (or any other safe surface) to begin developing your feet and their natural abilities.
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The NEW YORK TIMES (USA)
Kick Off Your Shoes and Run Awhile
by CHRISTOPHER McDOUGALL
UNTIL he met a reclusive tribe of near-mythical athletes at the bottom of a Mexican canyon, Micah True could never figure out why his running injuries got worse as his running shoes got better. Then, the Tarahumara Indians taught him a lesson that even Nike is now starting to embrace: the best shoe may be no shoe at all... [Continue]
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do a search (left bar) for plantar fasciitis articles
The Pose technique is right for everyone. So that's not the problem. People get rid of Plantar fasciitis problems when executing the Pose Method correctly.
I suggest reading Dr.Romanov's articles about PF and posting a video of you running on the forum for the coaches to review and tell you what you're doing wrong. Or you're welcome to order the video analysis by Dr.Romanov
I've been trying to use the Pose Method. I've been running in the Puma H Street, and started out slow, about 10 minutes at a time. When i built up to a 40 minute run, I got terrible plantar fascitis, and now can hardly walk. Am I doing something wrong? Is it the right technique for me?
Hi Collen,
Yes the blisters are the indicators of incorrect landing of your foot, and could also indicate that your shoes don't fit you properly.
Do a search o "foot blisters" both here and on the forum, it'll bring up articles and posts for you to check out with a lot of useful info.
I've been using the pose method of running and do the exercises from the pose DVD. I'm trying to prevent from gettin IT ban problems that bother me when I get into double digit miles during marathon training. Right now is triathlon season, so far so good, but when I run 3 plus miles using the pose method I get terrible blisters and blood blisters on the balls of my feet and toes. Am I doing something incorrectly or do I just need to let me feet get used to this type of running. OUCH!
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