An Introduction To The Pose Method Of Running

Coach Valerie Hunt instructs a runner on using the POSE method of running.

Valerie Hunt’s Top 5 Tips For Learning The Pose Method

1. Start by learning the Pose position.

Work up to be able to hold it for one minute on each leg, Hunt recommends. Stand with the body weight on the ball of the foot, with a bend in the knee of the standing leg and the lifted foot relaxed with the ankle under the hip. The upper body is aligned.

2. Practice falling.

“Every time you see a wall, fall into it,” Hunt says. “Practice falling from standing and from the Pose. Move further back from the wall as long as you can hold your midline stable.”

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3. Learn to pull your foot properly.

Start barefoot and slide the ankle up your leg. This is a good way for you to learn how to use your hamstring correctly.

4. Change support between the Pose positions.

Stand in the pose and pull your foot from the ground before the lifted food lands. “This is a priority,” Hunt says. “Then fall and change supports. Check to see that you land in correct Pose position. Now-work up to 3 in a row. Then you are ready to run!”

5. Develop a rapid cadence.

Ideal Pose running requires a cadence that may be much quicker than you’re used to. Hunt says to shoot for 180 footfalls per minute, or 90 running strides.  “Get a metronome and set it for 90 or higher beats,” she says, syncing the pull of one of your feet with the chirp of the metronome. Developing the proper cadence will help you achieve more speed and greater elasticity, Hunt says.

Additional advice Hunt offers to those new to the technique: “It’s important to be patient. Perhaps choose one day a week where you work on practicing Pose drills and practice the technique with short intervals.” That way, she adds, you don’t interrupt your regular running schedule. Also, don’t make a rapid transition from your trusty motion control shoes to minimalist shoes. It’s a recipe for tendon problems. Rather, Hunt advises, “Ease into minimalist shoes by just wearing them on this one day per week of skill work. Then slowly integrate them into longer runs as you feet and legs adapt.

“The best way to learn is with a coach and get video feedback,” Hunt says. Instruction with a coach in person or through video analysis may be necessary to fully integrate Pose-style running form.

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About The Author: 

T.J. Murphy is author of “Inside the Box: How Broke All The Rules, Stripped Down the Gym and Rebuilt My Broken Down Body.”

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