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D R . R O M A N O V ' S A R T I C L E S Dr. Romanov has written many articles. Easy t o read and
understand, t h e s e articles will help you understand Pose Method® better and will introduce you to a new
approach to running and training.

2 2 0 TRIATHLON (UK)

F e b r u a r y , 2 0 0 5

RUN R E V O L U T I O N : P a r t I

POSE METHOD

by Dr. Nicholas Romanov end Steve Freestone

S p e e d u p y o u r r u n a n d s t a v e off i n j u r i e s ? Y e s , i t c a n b e d o n e .

J o i n t h e r e v o l u t i o n w i t h D r . N i c h o l a s R o m a n o v ' s u p d a t e d P o s e

M e t h o d o f R u n n i n g

Running - the most natural of skills. We're born, we walk, we run. It's e a s y , right?

Well, n o . It's time to rewrite the book that says running is a simple m o v e m e n t ,

which everyone can do from birth - something that's inherent. That's where the
revolutionary Pose Method of Running enters the fray. Join us for the next few
issues and you'll speed up, reduce the chances of injury and, more importantly,

enjoy your running more than e v e r before.

Running m u s t b e d e v e l o p e d
Before we delve into the intricacies of the Pose Method, we should ask why this form of running has been
developed? Pose running came about through the lack of a scientific model to teach correct run technique.

The established opinion was that t h e r e ' s no running technique that suits everyone, and t h e r e a r e different

requirements for different distances and s p e e d , for runners of different a g e s and different physical abilities. In
short, it's impossible to have a comprehensive holistic model of running technique for all.

This kind of philosophy leads to several negative consequences:

1. It excludes the necessity to learn running technique as a skill from

childhood and m a k e s getting it right a matter of chance or luck

2. It removes running technique from the training process as an

unnecessary component, not one that's related to it

3. It m a k e s it impossible to evaluate running technique due to the absence

of an established standard. This  m e a n s errors  a r e , by definition, a
deviation from the standard. But the absence of any standard  m a k e s the
evaluation, identification and correction of errors practically impossible
and dependent only on someone's subjective understanding or perception
of running technique. It also  m a k e s it impossible to develop running

technique as a skill and fine- tune it further. This kind of situation would

be completely unthinkable in any other sporting event like swimming,

tennis and so on

4. Improper movement is the main cause of injuries in running. So the right

technique will eliminate this cause of injuries

5. Technique improvement has a positive influence on overall racing performance

Pic. l

The Pose Method is a formalized running technique and allows any athlete to t a k e their running to a higher level.

Pic. 2

What is the Pose Method?

The e s s e n c e of Pose Method is to use gravity as a major propulsive force and let
t h e other forces assist it. It's well-known t h a t gravity pulls a body straight down

towards the Earth. The Pose Method's objective is to redirect gravity's downward

movement into forward motion.

For this we must determine the position where the body starts falling forward. It
happens at mid-stance when you're supporting yourself on one leg - we call this
position the Running Pose. It creates an ' S ' shape to the body, which enables
you to utilize muscle elasticity.

In order to increase a free-falling effect at this point, only one action should be
instigated: breaking contact of t h e support foot with t h e ground while falling

forward, And the easiest way to do this is to pull the support foot from the

ground up using the hamstring muscles. In this way, the running technique could
be reduced to a very simple sequence: fall forward from the S - shaped Pose

position until you lose support, then swap support to the other to begin failing again by pulling the foot from

the ground with hamstring muscles. It's simply Pose-Fall-Pull.

Learn to P o s e
So the Pose Method consists of a few major elements that a r e easy to
remember and control. Furthermore, you can easily determine and correct
errors as deviations from the standard.

There a r e drills for each of the t h r e e major elements of Pose Method (Pose-Fall-

Pull). The Pose is an S-shaped body position balanced on one leg, with your
knee bent and your body weight located on the ball of the foot. You can practise

this in front of a mirror. After getting comfortable in this position, try to bounce a

little and feel t h e muscle elasticity at work.
It's better to start the failing drills by standing on the balls of both feet with your
knees bent, in front of the wall or a partner. Lean forward from this position,
keeping your h e a d , shoulders and hips in a vertical line with the ball of the foot
[pic. 1]. Repeat a couple of times. Then, standing in Pose, try pulling your foot

from t h e ground while leaning on t h e wall or your partner [pic 2 ] . After t h e pull,

land on the opposite leg, then Pose on the other side.

Remember: the support foot is raised before the airborne foot is allowed to
reach the ground. Focus all your attention on the support foot and pulling it off

the ground with minimal effort. Each drill should be combined with a short run at

a comfortable p a c e with controlled technique.

Strength E x e r c i s e s

To perfect the Pose running technique, you can use specific strength and

conditioning exercises for each of t h e s e elements, For example, failing requires
hip strength, which you can develop with hip exercises. Balance yourself on your
side using one hand and one foot. Then, keeping your other leg straight, raise
and lower it [pic 3 ] . Your leg's weight should be ample to begin with but, once
you start to progress, you can use a partner to gently push against your leg to
add resistance.

Pic. 3

Pic. 4

Pic. 5

Pic. 6

Pulling your foot from the ground depends on the specific development of
strength and neuromuwular patterns in hamstring muscles. These can be
developed by exercises with a partner using medicine balls a n d / o r rubber
resistance bands [pics 4 and 5 ] .

Muscle elasticity is an important component of changing support, t o o , and is
achieved by pulling your foot from the ground. The exercises that can be used

for its development vary from bouncing up and over boxes [pic 6] to hopping

with a rope [pic 7 ] . In addition to elasticity development, jumps a r e also helpful

for the development of perception to keep your body weight on the balls of your
feet. All strength exercises should be combined with short runs, in order to
transfer their effects to running.

Always r e m e m b e r : Pose running is a movement skill that requires constant

focus on the major elements to develop a deep understanding of it over the

various distances and s p e e d s . Also, flexibility is crucial, not only to Pose running
but all athletic performance, with the t h r e e main components being:

1. Mobility in joints
2. Elasticity in ligaments and tendons
3. Relaxation in muscles

Pic. 7

S t r o n g h i p s , n o b l i p s

The importance of t h e s e exercises

is because the biomechanical
position of the hips affects the
movement of the whole body. Also,
strong hips provide the foundation

for t h e loads experienced on t h e

lower back and therefore reduce
any potential d a m a g e from impacts.

Strength training for Pose running requires specific preparation.
Sadly, a poorly conditioned body will display  t r a d e m a r k s of poor
running technique. Pose running is very simple, but  t h e r e ' s a
substantial amount of strength required to perform  t h e s e
movements.

In Pose Method the technique is understood and accepted as
being universal for any distance and speed of running, and also

for any sporting event, a g e group and gender.

Practise the drills mentioned here and you'll be in the perfect
position to build on the basics and refine your technique before
next issue's look at the next step in the run revolution.

THREE STEPS TO HEAVEN

1. The running Pose is the ability to

allow your body to freefall under the
influence of gravity, directed through the

general Centre of m a s s (GCM) of your
body.

2. To prevent yourself failing forwards
completely, 2you need to swap support
by pulling your toot from t h e ground
vertically under the hip, using the
hamstring muscles.

3. Using all the forces involved in
running - gravity, inertia, ground
reaction and muscle elasticity - is
intended to help gravity pull your body

forward. Co-ordinating t h e timing of
these forces (the time when each force is

acting and when it's not) produces a
comprehensive running model that will
enhance your performance.

2 2 0 TRIATHLON (UK)
March, 2 0 0 5

RUN R E V O L U T I O N : P a r t I I

POSE CONDITIONING

by Dr. Nicholas Romanov and Steve Freestone

Your second instalment of  t h e Pose Method of Running will help
condition your body and  h a v e you running faster - without
injury. Dr. Nicholas Romanov  r e p o r t s . . .

Last issue we gave you t h e exercises required to implement t h e basics of t h e
Pose Method of Running. So it's only natural t h a t this month we'll give you an
array of drills to further your Pose development.

But before we move on, let's r e c a p . The running Pose is t h e ability to allow your

body to free-fall under  t h e influence of gravity, directed through your general centre of  m a s s (GCM). You
need to swap support by pulling your foot from  t h e ground vertically under  t h e hip, using  t h e hamstring
muscles. By employing all  t h e forces involved in running - gravity, inertia, ground reaction and muscle
elasticity - you can use gravity to drive you forward. And that's  t h e perfect time for us to 'drive forward'...

SUPERIOR STRIDE

DOS

• Change support quickly from

one leg to another

• Raise your ankle straight up

under your hips

• Keep supporting yourself and

your body weight on t h e balls of
your f e e t

• When on support, keep your

f e e t behind t h e vertical line

going through your k n e e s

• Keep your shoulders, hips and

ankles aligned along t h e s a m e
vertical line

• Increase your stride frequency

to speed up

• Keep your heels slightly off t h e

ground

• Pull your ankle up when your

weight is on t h e balls of your

f e e t

• Keep your k n e e s bent and

relaxed upon landing

DON'TS

• Touch t h e ground with your

heels

• Don't leave it until your weight

r e a c h e s your t o e s before pulling
your ankle up

• Increase t h e length of your

stride to speed up

• Straighten your k n e e s upon

landing

• Push-off on landing - only pull

All in t h e hips

If you've been following  t h e drills so far, you'll know solid physical
condition is vital to elicit full effects from  t h e Pose, in particular
your hips and hamstring. On top of that, you'll need a range of
muscle elasticity. Why? Because it'll guarantee you execute  t h e
main elements of this program to faster, injury-free running,
namely: retaining  t h e  P o s e , failing from  t h e Pose and pulling your

foot from t h e ground. Let's t a k e t h e hips... Now be honest, have

you e v e r consciously trained your hips for running? Chances a r e ,

the answer is no. But for Pose training your hips a r e vital,

because:

- Their anatomical and bio-mechanical position acts as a bridge
between your upper and lower body, which ultimately affects  t h e
integration of your whole body's movement
- Their stability and strength provide  t h e path for  t h e mechanical
energy flow through your body during support and flight time
- Strong hips provide  t h e foundation for loads on  t h e lower
extremities on support, reducing  t h e lower back impact

To strengthen your hips, get into t h e

press-up position, then raise and
lower your hips with your own
bodyweight or resistance provided by
a training partner [pic  1 ] . Next, raise
alternate  a r m s and legs to improve
your stability [pics 2 and  3 ] . Perform
3-5 sets of 10-20  r e p s .

Hamstring progression

Now it's time to extend  t h e
hamstrings a step further than last
issue... A month of strengthening  t h e
hamstrings will have given  t h e
largest muscles in your body -  t h e
workhorses of a runner - Pose
confidence. They're responsible for

Pic. l

releasing t h e support from under

your body and allowing you to repeatedly fall forward on each stride.

The best drills to fine-tune t h e r e power-generating muscles a r e t h e ones t h a t

most resemble t h e actual running technique. And t h e most effective way of
recreating t h e running technique is with stretch cords.

Using stretch cords  t e a c h e s you to keep perfect balance and precise direction
of movement when pulling your foot from  t h e ground under your hip [pics 4, 5
and  6 ] .

Pulling drills can be performed in place with  t h e stretch cords attached to your
ankles. The  s a m e can be done with a progressively forward movement, slowly
building up to running itself. But  m a k e sure you're accustomed to  t h e unique

feeling of using stretch cords before moving on to t h e drills. Perform 5-10 sets

of 20-30 reps of t h e s e exercises.

Pic. 2

Pic. 4

Stride Frequency

P i c . 3

Stretch cord drills  a r e also vital because they'll
assist with stride frequency, which is one of  t h e most important  p a r a m e t e r s of
running technique, and one of  t h e most difficult to maintain, for  t h r e e primary
reasons:

It's difficult and uncomfortable to change frequency too often because t h e rate
of movement is unfamiliar to our muscles

The stride frequency is perceived as an isolated movement, not related to t h e

whole running process
We don't know how to achieve high stride frequency as a movement or
command

To overcome this trio of hurdles we need to understand t h e role of high

cadence in running and how to learn it. And it's really quite simple...

- Your foot n e e d s to be pulled from t h e ground quickly while
maintaining t h e vertical alignment of your ankle, hip and shoulder
- The hamstring muscle group, which flexes your leg with a rapid

firing action, initiates t h e recovery of your other leg. The rapid

removal of your foot from t h e ground initiates your body's fall

forward, creating momentum

So for greater s p e e d , increased stride

frequency is more effective than

increased stride length. Look at run
legend Haile Gebreselassie. At  t h e end
of a 10 km run,  t h e Ethiopian  s p e e d s t e r
reaches 240 steps per minute (180 steps
per minute is a low level pace for an
elite runner). And it's  t h e conditioning of
his muscle elasticity  t h a t enables him to
up the  t e m p o . (Research on "lesser"
athletes has shown  t h a t using  t h e
muscles' elastic properties reduces
oxygen consumption by around  2 0 % and
increases efficiency by up to  5 0 % . )

G r e a t e r e l a s t i c i t y

Flexibility exercises a r e of paramount
importance because joint mobility,
ligament and tendon elasticity, and t h e
muscles' ability to be elastic and
relaxed, are necessary components for
smooth and effortless running. Try
imitating Steve Cram with creaky joints
and stiff connective tissues.

Pic. 5

Pic. 6

The importance of elasticity in good

running can't be overstated. In your
connective tissue, elasticity acts as a

buffer s y s t e m , shifting t h e load away from your joints, bones and
muscles, thus reducing a risk of injury.

To achieve a g r e a t e r range of movement (ROM), carry out swing

exercises - they're an integral drill for greater flexibility. Simply, you
swing your legs in a perpendicular motion, increasing speed and
range of motion to promote t h e desired effect.

POSE DRILLS

T h e f o l l o w i n g r a n g e o f

e x e r c i s e s a r e d e s i g n e d t o h e l p
you a c h i e v e P o s e p e r f e c t i o n . . .

FOOT TAPPING

Jogging on  t h e spot, get a partner
to gently  t a p your hamstring every
time your foot touches  t h e ground.
This gets you focused on using your

hamstring to lift your foot off t h e
ground.

HOPPING

To begin with, hop barefoot on a
forgiving surface, such as grass or

indoor m a t s . Again, don't push off -

just pick up your ankle. Start out

hopping in one place and then
progress to moving forward.

FRONT LUNGES

The lunge position isolates t h e

hamstring and forces you to work
with no other muscles. The object is

to pull t h e front leg from support

using t h e hamstring only. Start in
running Pose s t a n c e , working on t h e
spot, and progress to moving

forward, not by pushing off but by

leaning forward.

Note: racing flats or very light

shoes with flat, thin soles a r e t h e
best type to use for Pose running.

You need to develop a precise

interaction between your f e e t and

the ground while landing. Pose

running biomechanics improve your

foot speed and acceleration, which

are reduced by heavy s h o e s .

Generally speaking, t h e concept is very simple. When it comes to running t h e r e a r e no redundant parts in
your body: every single fibre comes into play during peak performance and must be prepared accordingly,

While nature may bless some of us with g r e a t e r flexibility than others, we can all vastly improve out

flexibility with just a modest amount of attention and time. You don't need miracles to run faster, just

perseverance.

2 2 0 TRIATHLON (UK)
April 2 0 0 5 # 1 8 0

RUN R E V O L U T I O N : P a r t III

THE FINAL POSE

by Dr. Nicholas Romanov and Steve Freestone

R e d u c e y o u r c h a n c e s o f i n j u r y a n d g e t f a s t e r o n y o u r f e e t ? D r .

N i c h o l a s R o m a n o v r e v e a l s h o w i n t h e f i n a l p a r t o f o u r s e r i e s o n

t h e P o s e M e t h o d o f R u n n i n g

Over the past few months, you've
hopefully been practicing the Pose
Method of Running and a r e now

heading towards quicker, injury-free
running. So far, we've given you some

technique pointers and focused on Pose conditioning to elicit a

proficient run. In the final part of the Pose s e r i e s , we're going to
look at two main a r e a s ;

1. Pose a s a skill to be learnt
2. The benefits of barefoot running

POSE PRINCIPLES

1. Freedom of running m e a n s free

failing

2. Breaking contact with t h e

ground is achieved by pulling

feet from the ground

3. Pull support foot vertically up to

the hip

4. Learn to pull not push

5. Running is a skill of m o v e m e n t

We'll also give you the drills and sessions to hit the race season in the run form of your life.

P o s e a s a skill
While we've stressed the relationship between Pose and strength exercises, you must r e m e m b e r that the

foundation of this new technique is skill development. And in Pose, the most important factor in skill

development is the evolution of the psychological side of things, although this inter-relates seamlessly with
strength conditioning and elements of running technique. To refine the mental component, you must have a
clear understanding of the different elements, of run technique ( s e e the Pose principles box, left) and focus
on t h e s e . For example, when practicing Pose, you must clearly visualize pulling your foot from the ground.

ADVANCED POSE
METHOD DRILLS

If you've followed our Pose
series over the last two
issues, you'll be ready to
progress to t h e s e . . .

Get a partner to hold one

foot, while you keep the

other off the ground. Then
quickly switch leg support

from right to left. This

builds your core.

The psychological aspect of Pose necessitates developing perception of

performance and the ability to execute specific commands. Perception is a
notion often overlooked in running, but in the Pose Method it plays a critical
role in grasping the concepts and executing good running technique.

Essentially, perception is the ability to understand and feel the difference - a
difference in p r e s s u r e , muscle tension, tactile sensitivity, time and efforts, and

the ability to perceive the difference of all of this during rising fatigue levels

and other destructive factors. In running and triathlon, this m e a n s you have to
pay less attention to what you think your body is doing and more to what it is
actually doing. More often than not, athletes believe that they have positioned

their bodies one way and feel totally convinced of this, only to find out that
their bodies aren't positioned in the way that they imagined at all. This is what

is commonly referred to as 'errors in perception'.

Through mirrors, videos and an objective e y e , you can work more with the
field of perception to improve your running. This is an important field of

development in Pose and, as such, it cannot be overstated enough.

Mind m e e t s b o d y

To reiterate, the technique drills and strength conditioning exercises cited in the

Advanced Pose drills box (right) and the past two issues a r e aimed at
developing our perception and focus, both of which a r e mental and
psychological components of skill development.

As mentioned in the previous f e a t u r e , our main strength conditioning exercises
are devoted to t h r e e major a r e a s : hips, hamstrings and muscle elasticity.
Developing mental and psychological skill will allow for progression in the
intensity and complexity of the exercises while still being able to execute them
with precision.

This simultaneous development of the mental and psychological part of the skill

along with the physical skill (strength and elasticity) is critical for success in
imparting the t e n e t s of Pose Method into your running.

Lying face down, get your
partner to gently push
your f e e t in t h e air. This'll
establish hip strength

E x e r c i s e s p e c i f i c

To develop higher levels of skill in

mental focus and perception, you will
need to isolate those factors through
exercises that represent the t h r e e major
elements of running technique: Pose-Fall-Pull. Through this, you will be able

to reach a much higher level of skill that

you can then integrate into your
running.

POSE DRILLS

These 10 drills a r e simple to

practice but will make a huge
impact on your Pose learning. Note

that the objective of each drill is

stated after each exercise.

... An advanced version is

to support your weight in
the press-up position

1. P o s e s t a n c e - balance.

2.  C h a n g e of  s u p p o r t - to change
support from one leg to another.
3. Hop in  p l a c e - keeping balance
and support on one leg.
4 .  F o r w a r d  c h a n g e  o f  s u p p o r t -
as drill 2 with forward  m o v e m e n t .
5. Hop  m o v i n g  f o r w a r d - balance
and pick up of ankle.
6.  F o r w a r d  l u n g e - learn to pick
up using ground reaction forces.
7.  S i n g l e  s k i p  f o r w a r d - to
maintain  ' S ' position.
8.  B a s e  j u m p s - co-ordination and
quickness.
9. Heel  t o u c h - minimize time
between change of support.

10. D o u b l e s k i p f o r w a r d - shift

weight from one leg to another.

Note: combine all drills with 40-60m
of relaxed running

Let's go back to the example of pulling
your foot from t h e ground... This
command is actually very difficult to
action psychologically during the run
remedy this, you should isolate the
movement in the drills and exercises to

fully m a s t e r it and make it more

automatic, and enable you to execute

these elements more fluidly while you

are running. In e s s e n c e , perfection of

these exercises will help you overcome
the psychological stumbling blocks that

prevent you from eliciting good

technique.

While you a r e performing t h e s e
exercises, you should always keep in
mind why you a r e doing t h e m . Always
remember that the physical appearance
of your running is the direct result and
manifestation of your mental and
psychological skill components and
capacities.

B a r e f o o t r u n n i n g
One final and proficient way to get your
mind and body used to the Pose Method
is by barefoot running. Need convincing?

Take off your shoes and you'll quickly

realize that landing on your heels is not
a very smart way to run (it hurts). Even
on a short run, you'll move quickly

towards the Pose style of running taking

shorter strides and landing on the

forefoot. If you study t h e form of

African runners, you'll s e e solid Pose
style running. This running form wasn't
coached but evolved from years of
childhood barefoot running.

On the physical side, barefoot running
will help develop local strength around

the ankles and feet. Stability shouldn't

come from wide platform s h o e s , but

from strong muscles, joints and connective tissue. Developing this strength

instead of buying it will reduce your chances of being sidelined by Achilles

tendonitis, Plantar fascitis or other common injuries ( s e e page 46 for more on

preventing and curing common run injuries).

Pick up your feet

It stands to reason that correct alignment of the entire body comes from
correct foot placement during the landing phase of the stride. Barefoot running
pretty much forces you to land on the ball of your foot. Next, you have to work

the muscle elasticity and reduce time spent on the ground. Imagine you a r e

running on coals; this will enable you to pick up your feet quickly and reduce

your contact time with the floor. The best places to start barefoot running a r e

on soft surfaces like sand or g r a s s . Sand will help with building strength, while grass will help you be more
precise. You may want to start with just walking barefoot to harden up your soles before trying barefoot
running.

Base jumping requires a
partner and stretch b a n d s .
It'll encourage hamstring
use...

1. Hips up and down, face

down.

2. Hand plank, hips up and

down.

3. Box foot pick-ups.

4. Hips up and down, face up.

5. Hamstring curls with band,

face up.

6. Hamstring curls with band,

face down.

7. Partner-assisted hip p u s h e s .
8. Band-resisted b a s e j u m p s .
9. Partner-resisted Abductor

movement.

10. Partner-resisted Adductor

movement.

Note: can be repeated as session or
combined with run drills. For
explanations of drills 1-6, s e e Pose

features in the previous two issues.

... You can improve

hamstring use on your
own, however, with bands
and jogging on the spot.

W e e k l y t o t a l
Now we've given you all the drills to perfect your Pose running, it's time to give you an exact plan of Pose

training. Ideally, you should start Pose running with 4-6 weeks of drills, with 40-60m of relaxed running
following each drill, t h r e e times a week. Combine this with Pose style conditioning exercises two to t h r e e
times a week, full body mobility warm-up exercises before each session, and flexibility and recovery

sessions after each session.

You can progress to adding stretch bands to some of the run drills and resistance to conditioning exercises.
Therabands (StretchCordz) can be introduced to assist with your flexibility work. Now get out t h e r e and Pose.

POSE CONDITIONING EXERCISES