Pose Technique For Marathon Running

The Right Body Pose For Marathon Running

Pose running is a special way to balance your body during a long run. The best pose technique for marathon running is when the runner does not ‘plant’ the foot when landing into the ground. The foot landing technique for marathon running is a midfoot strike and not the heel (rearfoot) strike.

Adjusting the foot landing is only part of the proper pose technique. You can learn more about the best Pose method for marathon running in the video and article quotes below.

 

Video Instuction For Pose Running Method

 

Pose Running Technique For Marathon

Another way to look at Pose running technique is how Austin 360 coaches Valerie Hunt and Mike Maggio teach it:

The “pose” is the exact moment in your running stride when your center of mass is directly over your support leg, and your body is in proper alignment, Maggio says. From the side view, that proper alignment means your head, shoulders and hip are lined up, knee slightly bent and a little in front of this imaginary line, with your weight on the ball of your foot. The opposite foot is pulled up, the ankle directly below the hip.

When you run, you hit this pose, fall forward, then lift up the other foot. And repeat, ad nauseam.

The key, Hunt and Maggio say, is using gravity instead of muscular effort to move forward. That means leaning — from the ankle, not the waist — and letting gravity do its work.

“There’s only one action you must learn, and that’s pulling the foot from the ground using your hamstring,” Hunt says.

Notice that she specifies using your hamstring, the big muscle along the back of your thigh. If you use your quadriceps, the big muscle on the front of your leg, to step out, you’ll actually inhibit forward progress and decelerate, the coaches say. Continue Reading..

Pose Running Can Reduce Injuries

More and more researches agree that the marathon pose running technique can reduce injuries for marathon runners. The Statesman.com have reviewed this affect on professional runners: 

Can the technique really ward off running injuries? According to South African exercise physiologist and researcher Dr. Timothy Noakes, “The pose has proven to have 50 percent less impact than regular heel-strike running. Nothing else does that.”

“I had a lot of pain from a torn meniscus in my knee,” said Austinite Marvin Jansen, 59, a longtime runner. “I’m preparing for the Paris Marathon, and needed to find a way to run without pain. After learning the pose, I was able to run eight miles the following week without pain. … Before that I was a heel-striker and suffered a lot of injuries.” See more from the Statesman.com

How to Learn Pose Running

The best tutoring for pose running method, is the Dr. Nicholas Romanov’s Pose Method of Running DVD.

Marathon Techniques Pose Method of Running
Buy Dr. Nicholas Romanov's Pose Method of Running

 What Is Pose Running Technique

Here is a short presentation from the GoodHealth.com for those who are not familiar to the marathon pose running method.

The POSE Method was developed in 1977 by an Olympic running coach Dr. Nicholas S. Romanov in the former Soviet Union. If you analyze the movement of any body through time and space, you will see that the body passes through an infinite number of positions. Most of the positions (or poses) are transitional movements and are the result, not the cause, of proper positioning. Striding too far or landing on the heel instead of a more mid-foot or fore-foot strike are the two most common problems with runners. “Most people don’t know how much less efficient the heel-strike is and if they aren’t injured yet, why change?” explained Spencer. See more on this topic..

Dr. Nicholas Romanov’s Pose Method of Running

The Pose running technique has some guidelines which can be simple to follow. Here is a summery of Dr. Nicholas Romanov’s Pose Method of Running by the Sports Injury Bulletin:

Pose running technique principles in summary

  1. Raise your ankle straight up under your hip, using the hamstrings
  2. Keep your support time short
  3. Your support is always on the balls of your feet
  4. Do not touch the ground with your heels
  5. Avoid shifting weight over your toes: raise your ankle when the weight is on the ball of your foot
  6. Keep your ankle fixed at the same angle
  7. Keep knees bent at all times
  8. Feet remain behind the vertical line going through your knees
  9. Keep stride length short
  10. Keep knees and thighs down, close together, and relaxed
  11. Always focus on pulling the foot from the ground, not on landing
  12. Do not point or land on the toes (see Fig 3: Toe running)
  13. Gravity, not muscle action, controls the landing of the legs
  14. Keep shoulder, hip and ankle in vertical alignment
  15. Arm movement is for balance, not for force production. Read Original Source..
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