Pose Running is a technique discovered and refined by Dr. Nicolas Romanov, a Russian track coach. This style of running reduces the impact forces on the body’s joints, and distributes them to the calf and other muscles, thereby reducing commonly occurring running injuries.

The trick is to land “mid-foot” and not the typical “heel-strike” that most runners use whether they know it or not. On the foot impact, the supporting joints should be flexed. The hamstring muscle is used to lift the foot off the ground-then here’s the tricky part-you rely on gravity to propel yourself forward.

When you pose run, you should actually “fall” forward and change your support from one foot to the other by pulling the trailing foot off the ground.

If done properly, this takes a minimum of effort and there will be very little braking action. When you are falling forward you are using gravity to pull you ahead. Part of the training for pose running is to make sure you are not over-striding and using stride lengths that are far too long.

In effect, the runner stays in a single position(pose) and continues to move ahead in this pose using the proper mid-foot landing, hamstring to lift the landing foot, and gravity to pull him forward and then repeating the process with the trailing foot as it impacts the ground.

As simple as the technique might sound, it is takes a lot of work to master and it can be very challenging.

Warmup
3 Rounds
Pose Drills – 3 minutes
8 GHD Situps
8 Strict Pullups
8 Good Mornings
Hip Mobility Sequence

Conditioning
4 Rounds
Run the Short Block
50 Pushups
Rest 2 minutes