Learn the Pose Method of Running from a Running Coach

Learn the Pose Method of Running from a Running Coach and Personal Trainer. Prevent Running Injuries by learning the technique, drills, and methods of Pose.  The Pose Method is a technical approach for correcting running faults.  E.g. a systematic approach to building proper running form.  Many of the injuries that people experience come from making technical mistakes in their running gait.  This articles covers how to execute the Pose Method.  The article also covers how to Perform the Various Exercises of Pose Running.  Finally, the article discusses how to analyze your running form using your iPhone.

The Pose Method for Running breaks the gait into 3 components: the pose, the fall, and the pull.  The author of this post, Paul Roberts is a Pose running coach and personal trainer.  He will explain how he uses the pose method to analyze a runner’s positioning in each of these positions.  Strength training for runners can be used to improve stability in these positions.  Flexibility for runners can be used to build range of motion to properly get into these positions.  In addition, the pose method coach also use software to analyze the number of frames (as in frames per second) that occur in between the fall to landing.  In addition, a pose running coach also analyzes how many camera frames occur from the landing to the pull into pose.  Based on the observations of the pose running coach, the running coach can provide specific exercises like the Timber drill, Fall from Support, Clasped Arm Run, etc. to correct the patterns.

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The Pose Method to Improve Running Efficiency

Unlike many other running certifications, the Pose Method is about running form.  Too many running coaches just focus on programming — often because they don’t know to teach technique.  Pose running is that technique.  Nicholas Romanov’s posits (and legitimately) defends that his method of running (Pose Method) is more efficient than other methods.  He points to many world champions that naturally run in his method (like Ussain Bolt), who didn’t even seek out his services.  Having worked at Pose myself for a long time, I always felt it took more energy than my natural stride.  But when I was first researching the Pose Method and I watched myself on camera — I had just about every running fault there is.  No wonder I would get injured so frequently.

The Pose Method of Proper Running From is Hard for Some People

I’ll admit, the pose method is hard for to do.  I can execute it, but it takes a lot of energy for me.  I will run slower doing pose — and I have to focus while doing it.  However, I see other people with better mobility execute pose effortlessly.  For these people, making the small adjustments to tune their pose into the form suggested by Nicholas Romanov is easier and definitely a smart idea.

Like other areas of fitness, people cannot all do the same method to achieve an end.  People are built differently.  While the public asks running coaches to design a single method that optimal for everyone, there is no such thing.  Pose can be taught, but like many things in the world, some people will just be better at it.

Do I Recommend the Pose Method Overall?

100%.  I don’t think it can be argued that the pose method is probably the safest method of running ever documented.  I have read through the many books published by Nicholas.  There is considerable research done on why people get injured from running.  Nine times out of ten, it’s because they aren’t running with proper running form.

Is the Pose Method Recommended for People When the Form is So Hard?

I just said above that I run slower in Pose.  I said that it’s hard.  I would even say I don’t like running in pose, because it’s harder.  Do I still recommend it?  100%.  Here’s the rub, I get injured running because my natural form is terrible.  Pose gives me a way to reign it in.  When I run (faster) without pose, I get injured.  So I don’t possess the necessary mobility to run at the speed my cardio vascular fitness can support.  I need to SLOW DOWN and run correctly.  It’s no different than doing CrossFit too fast.  Just because I can make my body function at speed that causes form breakdown, doesn’t mean I should.  I just have to man up and accept that I can really can’t run faster than a 7 minute mile without losing form.  Well, not unless I want to devote more time into specific strength training, mobility, and drills to improve my technique.

What makes the Pose method so powerful, is that it gives a personal trainer or running coach the drills and analytic tools to help correct unsafe running technique.

The 3 Positions of Pose Running


The Anatomy of the Stride

The Fall

Running coaches from uncharted performance discus where falling ends and [ulling begins.

The Pull

Running coaches from the Pose method discuss the mechanics of the pull

Videos Analysis for Pose Running

Before and After Pose Running

Mobility and Flexibility For Runners

We offer Beyond Stretch and mobility training service to improve a runner mobility.  We offer CoreFit and Personal Training to build the requisite strength for runners.  If you are interested in working with us, just book a free consultation and we’ll figure what blend of services is best for you.

To run pose well, you need very strong hamstrings, strong balance, and flexible quadriceps.  In our private sessions: we evaluate how you are running use frame by frame video analysis.  We then pick specific stretches, strength drills, or pose drills to improve your technique.

  • Exercises for hamstring strength may include: valslide sliders, hamstring curls, Hip Thrusts, Frog Pumps, GHD Hamstring Curls
  • Yoga Asanas good running include: Dancer, tree, Warrior 1, Warrior 3, Cow Pose
  • Stretches for Quadriceps may include: MWOD Couch Stretch, Battlestar Roll, Hero Pose, Bow Pose, Runners stretch
  • Pose Drills: Timber Drill, Pose Position, Change of support
  • Pose Drills for Falling: Body Weight Perception in Pose, Hops in Pose, Pony, Foot Tapping, Front Lunge and Change of Support.

Strength Training for Runners

Whether you are planning to run long or run fast, you need strong hamstrings, mobile calves, and a strong core.  Sand and Steel has built out an entire strength training program for runners.  It’s scalable to everyone and you learn to get some great functional training exercises.  We call the program Lower Body Symmetry, and it’s one of the best programs Paul has ever written.

Paul’s Journey to Learning Pose

Learning the Pose Method is much like learning the Barbell Clean or the Kettle Bell Swing.  Everyone thinks they are expert, and most people don’t pay enough attention to minor details.  It’s really proper and consistent execution of those details that make all the difference.

CrossFit Pose Running Course

I started my journey into learning Pose by first Taking CrossFit’s Survey Course on Pose Running.  That intro class wasn’t sufficient to teach me the pose method.  However, it was sufficient to give me an overall view of how much information there was to learn.

The Running Revolution

This book can be purchased on Amazon for about $20.  It’s a great value clearly written book.  The methods, drills, and tips taught in this book are the same that are presented on the Pose Method Marathon Video Series.  The chapters of the book.  I’m docking a full star on the book review because Romanov doesn’t provide charts for training for races.  The books says that free templates can be downloaded from the website, but that’s not the case.  You can subscribe to the iPhone UberRunning, but that’s not the same thing.  You’ll need to purchase another book or electronic reference to get a chart customized for your running pace to train for a race.

Having had success with this book, I quickly purchased Unbreakable Runner by Murphy, T.J.  I also read Power Speed Endurance by Brian MacKenzie. 

The Marathon Videos

These videos are good in that do a great job in demonstrating the many different drills and faults that are needed to execute the Pose Method on Running.  The videos are poorly organized and much of material is repeated in different playlists.  Videos from various race lengths are repeated.  The decision to used a mixed purpose videos in the same playlists is a pro decision.  In particular, the videos provide training plans for certain length races, while the next video provides information on the Timber Drill.  Let’s be honest, Nicholas Romanov’s work isn’t really focused on training programs for completing races.


The playlist associated with techniques for running on a treadmill was very well done.  I learned how to correct my own running faults, plus how to correct other runners.  The playlist associated with Speed training was pretty weak.  It doesn’t really provide any valuable information for building sprinting speed.  The 5K, 10K, 1/2 marathon, full marathon playlists are just poorly organized.  There should be a video series on pose running techniques and drills by themselves (the beginner playlist provides that to some degree.). There are playlists associated with both strength training for runners and flexibility for runners.  Nicholas Romanov demonstrates these exercises himself.  These programs look OK, but they would be pretty boring today compared to some of the more advanced follow along videos series I have seen.

The Youtube Videos

There are many free youtube videos available.  The videos are good in that they provide you an overview of some of the pose techniques.  Since Romanov switched from using Youtube to Vimeo & the Marathon videos, he stopped adding videos to this series.  They are still useful and are helpful to get you acquainted with pose running.

One of the things you’ll quickly see is that the amount of free information on Pose Running begins to get overwhelming.  What starts out as a simple search of running technique balloons into hundreds of videos, many certifications, and over 20 good books.  Then you need to take all that information, and apply it your running mechanics.

Pose Running Certification

There aren’t many full Pose Running Certifications.  One of the closest locations is Miami, Fl.  The certification costs about $900.  It’s two days long and has a written exam at the end.

Hiring a Running Coach

We teach running in our Personal Training.  We’ll teach you the Pose method and use frame-by-frame analysis to review your technique.  We’ll select which drills are best for you and teach you to run more efficiently.  The Pose method helps protect you against many of the most common injuries.  If you are potentially interested in learning Pose, we can work with you outside during the Coronavirus.  We’ll keep our social distance, and we’ll teach you how to run safely.

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