Beginner's Guide to Pose Running
Beginner’s Guide to Pose Running is a video guide for runners of all levels that provides step by step instructions, visual demonstrations of all drills and exercises necessary to learn how to run efficiently and stay injury free.
If you happen to be an experienced runner and you consider yourself to be in quite a good shape, then this video program will help you take your running to a whole new level. We’re confident there are a few more PRs hiding in there. And if you’re a recreational runner that just wants to run better and without injuries or pain, then you will find your solution in this program as well.
Why is a Standard Important?
The first steps to learning any new skill is understanding the standard at its roots. Running is no different. Watch this video to learn what we mean when we say 'standard' and why its important when attempting to apply it to running.
What is the Standard in Running?
Now that you know a standard is at play in running, its time to begin to uncover it. The first place to look is at some foundational laws of physics. Watch this video to find out about this very important reference point and how it applies to our movement.
How do we Initiate Movement?
You now have a clear idea about the importance of gravity influencing our movement. But how does it directly apply to running? Watch this video to see how we utilize the force of gravity to initiate our forward movement.
Where does falling originate?
So falling has to begin somewhere. In our running movement, there is one single body position where we can begin to utilize the force of gravity. Watch this video to learn about this body position along with a few practical exercises to experience it.
What to do after falling
Now its time to give you some actionable responsibilities during each step while you run. Once every runner is done falling, they have one thing they must do to recover to the next step. Watch this video to find out what it is and how you can efficiently do it.
The Standard - Pose Fall Pull
At this point, we've outlined our Running Standard: Pose-Fall-Pull. Watch this video to briefly recap the foundational components that make up our running standard as well as see Pose-Fall-Pull in a practical setting with a few runners, amateur and elite.
Your Turn - Self Assessment
Now that you know the invariant structure present in all runners, it's time to turn the camera on yourself. Watch this video to see how to capture your own running so that you can assess your current level of skill at running.
Analyzing your Running
With a few recordings of your own running in hand, you can review them, frame by frame to assess your technique. Watch this video to learn how to evaluate your running, using Pose-Fall-Pull as your guide.
Improving the Running Pose
If you've noticed there's room for improvement in your execution of the Running Pose, then you should go through the following drills: Body Weight Perception in Pose, Hops in Pose, Pony, Foot Tapping, Front Lunge and Change of Support. Watch this video for instructions on how to do each of these ...
If you've noticed there's room for improvement in your execution of Falling, then you should go through the following drills: Karaoke, Timber Drill, Timber Drill in Pose, Partner Falling Drill, Hold & Release Fall, Face Down Hip Dips, and Face Up Hip Dips. Watch this video for instructions on how...
If you've noticed there's room for improvement in your execution of Pulling, then you should go through the following drills: Skip, Twist, Criss Cross, Kick Starter, Seated Resistance Pull, Standing Resistance Pull. Watch this video for instructions on how to do each of these drills.
Organizing a Training Session
You've learned the foundation of the Pose Method, analyzed your running, and been equipped with drills to improve your technique. Now its time to go through some practical training sessions. Watch this video to learn how to organize a training session, as well as see a sample week of training.
Assessing your Progress
After going through a few weeks of training, its time to re-evaluate your technique to measure your progress. Watch this video to see what level of improvement is necessary in order to move on to part 2 of the Beginner's Guide to Pose Running.