Launch 8

Pose Method of Running-Technique Specialist

TRX

BSocSc (Hons) Applied Sociology &

Criminology

, (2012-2013)

, (2013- )

adidas Urban Run (2013- )

(2008-2010)

2011 10

2010 (19-29 )

2010 10

2007

10K: 33'12

HM: 11143

FM: 31326

The 25 Golden Rules of Running

Runner's World

Bob Cooper

25 of the most universally accepted rules

http://www.runnersworld.com/running-tips/the-25-golden-rulesof-running

About Training
1. The Specificity Rule
The most effective training mimics the event for which
you're training.

2. The 10-Percent Rule

Increase weekly training mileage by no more than 10
percent per week.

3. 2-Hour Rule
Wait for about two hours after a meal before running.

4. The 10-Minute Rule

Start every run with 10 minutes of walking and slow running,
and do the same to cool down.

10. The 30KM Rule

Build up to and run at least one 30KM before a marathon.

About Training
17. The Don't-Just-Run Rule
Runners who only run are prone to injury.

18. The Even-Pace Rule

The best way to race to a personal best is to
maintain an even pace from start to finish.

19. The New-Shoes Rule

Replace running shoes once they've covered 400
to 500 miles. (600-800KM)

20. The Hard/Easy Rule

Take at least one easy day after every hard day
of training.

About Training
22. The Speedwork-Pace Rule
The most effective pace for VO2-max interval training is about 12-14 seconds faster per KM than
your 5-K race pace.

23. The Tempo-Pace Rule

Lactate-threshold or tempo-run pace is about the pace you can maintain when running all-out for one
hour.
(target distance 65-70%@target pace)

24. The Long-Run-Pace Rule

Do your longest training runs at least three minutes per mile slower than your 5K race pace.(~140/K)

25. The Finishing-Time Rule

The longer the race, the slower your pace.

About Recovery
5. The 2-Day Rule
If something hurts for two straight days while
running, take two days off.

7. The Race-Recovery Rule

For each mile that you race, allow one day of
recovery before returning to hard training
or racing

15. The Sleep Rule

Sleep one extra minute per night for each
mile per week that you train.

About Foot and Diet

6. The Familiar-Food Rule
Don't eat or drink anything new before or during a
race or hard workout.

11. The Carbs Rule

For a few days before a long race, emphasize
carbohydrates in your diet.

16. The Refueling Rule

Consume a combination carbohydrate-protein
food or beverage within 30 to 60 minutes after any
race, speed workout, or long run.

When you are running

8. The Heads-Beats-Tails Rule
A headwind always slows you down more than a tailwind
speeds you up.

9. The Conversation Rule

You should be able to talk in complete sentences while
running.

13. The Left-Side-Of-The-Road Rule

To keep safe, run facing traffic.

14. The Up-Beats-Down Rule

Running uphill slows you down more than running downhill
speeds you up.

21. The 10-Degree Rule

Dress for runs as if it's 10 degrees warmer than the
thermometer actually reads.

Pose Method---Origin

Dr. Nicholas Romanov

Russian Sport Scientist

National class high-jumper

2-time Olympic Coach Dr. Nicholas S.

Romanov in 1977 in the former Soviet
Union
Consultant to the US and Mexican Triathlon
Associations

The Master of Movement

Settled in Miami

Pose Method

when moving, our body goes through an infinite number of

poses in space and time.
Among the multitude of those poses there are those that play
an essential role in forming our movement as a whole.
Those poses are referred to as key poses,
as Dr. Romanov named them, because they are at the center,
they connect the preceding poses with the ones that follow
while serving as a conductor of energy and all forces
involved, and producing the most efficient movement.
Find ways to COOPERATE with the natural rather than
OPPOSE it

Pose Method of Running--Philosophy

Running is......

A SKILL that has to be LEARNT

Skill/Technique=the art of doing something

Channel for using and sharpening physiological and

psychological abilities
Should be in a same way for ALL PEOPLE

SIMPLE

About moving the General Center of Mass by continuous

Change of Support

To be evaluated by standards referring to physical laws, like

other sports

Why Pose?

First description on Running Technique, since 1979

Reduce unnecessary movements, then run longer and faster

Prevent potential injuries with better body positioning

Well-established systematic model of teaching

Used by elite athletes and army

Logical in the sense of physics and physiology

Scientifically proven capable to avoid running-related injuries

http://posemethod.com/published-studies-researcharticles/

Principles of Pose Method of Running

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
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

Key Poses

harnesses the power of elements of previous movement

defines the consequent movements

defines optimized interaction of all forces involved

helps integrate all forces during the support phase

provides for the best interaction with support, and support is an essential part of any
movement
significantly optimizes muscular efforts
utilizes natural properties of the entire muscular skeletal system like muscles ability to
contract and relax, and their elasticity, etc.

eliminates extra unnecessary movement so less energy is spent

allows to move with sharp precision

simplifies teaching and learning of any technique

https://posemethod.com/the-pose-how-it-works/

In Short

AKA Mid-Stance
All runners go through this position in some variation. It
is unavoidable.
This is the fundamental position of power and potential
energy where we load the muscles eccentrically as the
beginning of the Stretch Shortening Cycle
Time on Support aka time in Pose Shorter Time =
Fewer Injuries and Higher Speed Coach

(Coach Greg Maurer)

Pull

The only 'active' movement in the whole

running process
Pull at the end of Fall and to create another
Pose
How high do we Pull is determined by the
speed and angle of falling (higher & greater
angle of falling=faster)