If you want to reap more benefits and experience fewer injuries from running, try the Pose Method. Pose running is popular in CrossFit, and it\u2019s gaining momentum in other sports.<\/p>\n
Here, we explain what pose running is and why you should give it a try.<\/p>\n
The Pose Method of running teaches you how to run efficiently to minimize your risk of injury.<\/p>\n
\u201cRunning is a very high-impact movement, and we can see a lot of injuries,\u201d says\u00a0Emily Sears, a Pose Method-certified trainer. \u201cPose is a way to increase your times and get better at running while keeping your body healthy,\u201d she adds.<\/p>\n
The\u00a0Pose Method\u00a0was developed in 1977 by Nicholas S. Romanov, a two-time Olympic coach in the former Soviet Union. The method is grounded in the idea that an optimal pose or position exists for athletes in every sport.<\/p>\n
You can learn Pose Method principles to optimize your performance and reduce injuries in several sports, but the\u00a0running technique\u00a0is the most popular.<\/p>\n
Pose running defines the ideal positioning for three key elements of a runner\u2019s stride:<\/p>\n
Your body should form one pose at all times during your run: the S-stance.<\/p>\n
This is where the shoulders, hips, and ankles remain aligned with your support leg, with your weight on the ball of your foot. You\u2019ll change this pose from one leg to the other.<\/p>\n
Use gravity to create forward movement. Lean forward with your body and focus on falling forward with every step you take.<\/p>\n
Once you \u201cfall,\u201d initiate the next step by pulling your lead heel toward your glutes instead of pushing your foot into the ground.<\/p>\n
Pose running isn\u2019t the same as \u201cgoing for a jog.\u201d Here\u2019s what sets it apart.<\/p>\n
Thanks to the cues, pose running forces you to be mindful of your form at all times.<\/p>\n
\u201cA lot of people just go out and start running, and they don\u2019t give their form a second thought,\u201d Sears says. But when that happens, form begins to break down, which can increase your odds of injury.<\/p>\n
Researchers\u00a0from the University of Cape Town in South Africa found that pose running calls for more of a forefoot strike than a midfoot or heel-toe strike.<\/p>\n
This foot strike shortens stride height and length in natural heel-strikers, leading to less impact on the knees.<\/p>\n
Running with a slight forward lean encourages gravity to help with forward movement. This may\u00a0help you run with less energy and effort.<\/p>\n
Practice these beginner pose running drills for 5 to 15 minutes before heading out for a walk or run.<\/p>\n