The Basics of Learning Pose Running

pose-runningPose running was introduced to the running world by Russian track coach Nicholas Romanov in the 1970’s. During this time people’s idea of running “speed” was still closely related to the ability to generate power through the legs. Pose running has turned this idea upside-down.

Modern running shoes utilize squishy soles to absorb shock and “propel” the wearer forward. This leads to very poor running mechanics including heel-strike running and over striding. The natural movement of the body when running is to lean forward and land on the ball of the foot. This leads to far less injuries and less wasted energy.

While the barefoot running and minimalist shoe crowd have adopted the idea of landing correctly on the foot, some have not fully embraced pose running. This is understandably since it goes against every preconceived idea of how we should run. Let’s break it down.


Pose running can be describe as three distinct movements the body goes through. The first of these is the pose position itself. This is very simple, just raise your foot straight up under your hips while maintain your weight on the ball of your front foot.

You will notice that as you lean forward, you begin to fall forward. This brings us to the second position: the fall. You are essentially using gravity to move you forward. A few key points here; do not bend at your waist – lean your entire body forward. Do not “push” off the ground – raise your feet straight to your body and maintain a slight bend in your supporting foot.

The final portion of the movement is the “pull”, whereby you pull our supporting foot from the ground and land on your previously raised foot. Remember to pull directly up and under your hips, this will prevent over striding.
With this type of running you will be using gravity to do a lot of the work which allows you more energy and stamina for a longer run.

A big thanks to this article’s contributor Nikki Gunz, a fitness expert and personal trainer in Austin, Texas.

This entry was posted in Training by Evelyn M.

Leave a Reply