DR.ROMANOV'S SAMPLE TRAINING ROUTINE FOR RUNNERS

Runners always ask about Dr. Romanov's training routines - what's included, in what order, how many reps, etc. While all real training sessions are built around each athlete that Dr. Romanov works with and everything is suited to fit his/her particular needs and goals, there are basic guidelines that will work for everyone.

For runners who are already familiar with and can execute the Pose Running Technique fairly good, Dr. Romanov recommends to follow the below described basic structure of a training session. It will help you build a solid foundation and develop good training habits. It is easier to progress and succeed if you start from correct basics.

1. ALWAYS WARM UP - light jogging and basic drills. All training sessions should start with a warm up, runners should do a 5-10 min run jogging pace where you already keep technique in mind. The low pace gives the ability to control the technique.
2. JOINT FLEXIBILITY EXERCISES. Next step is to work with your joints - feet, knees, hips, shoulders, arms and wrists. There are numerous flexibility exercises of different difficulty levels listed in the Strength Conditioning Hamstring and Hips Exercises Booklet. Start with the most basic ones. Do 2-3 exercises for each joint, 1 set of 5-6 reps.
3. RUNNING DRILLS. Start from the simplest - pony, tapping, front lunge, change of support. Do each in place and in motion. Each drill is followed by a short run in place immediately followed by a short run in motion.
4. RUNNING. The running session itself should be something along the lines of fartlek, where you stop running when you feel that your technique is deteriorating and do some drills, then continue running. It could be at any speed but short distances at fast speed with drills in between are recommended because it's easier to maintain the technique at faster speed. The main point is to learn to maintain your technique. So eventually you should extend the distance you run every time.
5. COOL DOWN. To cool down and recover, do a combination of the same basic drills mentioned above, with less reps.

If you're just learning the Pose Method of Running, feel free to use the same training routine but skip #4 for now.

To get the best results stick to the recommended regimen, don't overdo it. Stay focused during your training sessions, mindless "doing" is not effective.