Pose Method Running

Suzy Goodwin, MS, CHESACSM, SNS, RRCA,

CrossFit L-1, CrossFit L-1

Who am I?

• Runner– 40 lifetime marathons in

38 different states– 5 lifetime ultras

• Coach– Traditional endurance &

CrossFit communities – Health education/lifestyle

• Student– Pose method

Who are YOU?

• I’m a beginning runner.• Age grouper- always after a podium spot at a local 5K!• Endurance junkie. Didn’t you see my M-dot tattoo?!• Races? Really?! I simply love to run! • I have nightmares about 2 mile PT tests and do most of

my running under load with a rucksack. • Crossfit enthusiast who hates seeing running on the

whiteboard. I’m here to work on my goat. • A friend or spouse dragged me here…come ON, lady- I

was hoping just to tune out for 3 hours!

What’s Going On Today?

Conventional Running Efficient RunningErrors/InjuriesProgramming

healthcoachsuzy@gmail.comwww.runwithsuzy.com

• Fueling• Shoes• Race Strategy

What do you know about running?

What factors are involved in running fast?

The more we recruit gravity to forward, the less “work” has to be done to move forward- Usain Bolt and Michael Johnson do this

flawlessly

Conventional Running Theory

• Movement forward is generated by pressure exerted in the opposite direction (pushing).

• Draw on both quadriceps and hamstrings exhaust muscles prematurely

• No standard of running technique

• Injury rates

Conventional Running Errors

• Stopping movement – Landing in front, heel strike

• Creating leverage– Pushing off in back

1. Tissue moves in direction that causes undue stress

2. Works against gravity

Concept of Efficient Running

• Work WITH the laws of nature, not against– Go where your bodyweight goes– Muscle activity should “service” your body weight,

not vice versa

Concept of Efficient Running

• 6 areas of focus for successful technique– Gravity– Ground reaction– Muscle elasticity– Muscle contraction– Torque– Momentum/inertia

Pose Concepts

Pose/Posture

• Head is neutral and forward

• Relaxed upper body and shoulders

• Stable midline• Each leg bent to create

a figure “4” • Slight lean forward from

ankles

Pulling

• Use hamstrings for change of support

• Utilizes ground reaction and muscle elasticity instead of muscular energy

• Minimal, compact movement

• Stride frequency, forefoot landing critical

Stride Frequency

• Similar to cycling• As lean increases for

speed, so does stride frequency

• Minimum cadence: 90 (180 steps per minute)

• Necessary for ground reaction and muscle elasticity to work together and save muscular effort

Falling

• Lean from ankles, not from hips

• Use gravity to help. Strong, natural force

• Retention of lean and stable midline defines our speed of movement

Landing

• Forefoot strike occurs right below center of gravity

• Heel “kisses” ground• Heel striking happens in

front of center of gravity, creating deceleration at impact– More shock, more

injuries (knees, lower back) Mid-Foot Landing

Put it Together: Practice

• Find your proper posture by standing straight and tall, relaxing shoulders, and looking to the horizon.

• Head, shoulders, and hips form a straight line. The only bend that occurs is a slight flex in knees and ankles. Relax arms and bend 90 to 110 degrees.

• Run in place, with feet landing as close to your body as possible. Land on ball of foot, not heel or toes.

Pose running- track example

Running Drills

• Carefully designed and should be understood as exaggerations of a movement to enhance your perception

• Categories– Strengthening– Posture– Pulling– Falling– Combination– Correction– Flexibility

Running Errors

• Stopping movement – Poor body posture (bent at waist “K”)– Landing in front (braking)– Landing on heel (no elasticity) – Landing on straight leg (knee load)

• Creating leverage– Pushing off in back (running “hard”)– Prolonged contraction (foot on ground too long)

Dr R- Incorrect Running Form

Head

• Key to overall posture• Look ahead naturally,

not down at your feet, and scan the horizon– “L” cue– Brings neck and back

into alignment

• Don't allow chin to jut out

Breathing

• Use nose and mouth• Find a rhythm – 2:2 ideal for steady pace– 2:1 for sprint

• Take full breaths• Maintain good posture

Shoulders

• Important role in keeping your upper body relaxed

• Low and loose, not high and tight

• Remain level- shouldn't dip from side to side with each stride

Arms

• Arms provide balance and equilibrium as gravity pulls you forward

• Back and forth, not side to side

• Degree of bend is individual– Begin at 120

• Keep hands in an unclenched fist, with fingers lightly touching palms

Torso

• Upright and straight • With head up and looking

ahead + shoulders low and loose, torso and back naturally straighten

• Allows for efficient, vertical position that promotes a stable midline

• Optimal lung capacity• “Running Tall”

Hips

• Center of gravity• With your trunk and back

upright and straight, hips naturally fall into proper alignment

• Errors during running = lower back pain

• Think of pelvis as a bowl filled with marbles- try not to spill the marbles by tilting the bowl

Legs

• Slight knee lift, quick leg turnover, short stride– Facilitates fluid forward

movement instead of wasting energy

• As foot strikes the ground, knee should be slightly flexed so that it can bend naturally on impact

• Visualize locomotive wheels at ankles

Ankles/Feet

• Land directly underneath body

• Foot hits ground lightly, landing on forefoot, then quickly roll forward

• Keep ankle relaxed as foot rolls forward

• Feet should not slap loudly as they hit the ground. Aim for springy and quiet

Key Technique Points

• Keep knees bent• Keep 90+ cadence• Land directly under

general center of mass• Don’t push off (bounce)• Stay compact• Do as little work as

possible

Remember 3 Keys

• Posture– Midline stability

• Falling– Use gravity to your advantage (efficiency)

• Pulling– Ankle straight up under hips

This concept takes minutes to learn , but a lifetime to master! If you lose your way, come back to the basics

Running Drills

• Carefully designed and should be understood as exaggerations of a movement to enhance your perception

• Categories– Strengthening– Posture– Pulling– Falling– Combination– Correction– Flexibility

Common Injuries in Running

All injuries come from stopping a movement or creating leverage

• Improper movement patterns• Unnecessary muscle activation• Muscle work against gravity and bodyweight• Too much distance and speed for current skill

Plantar Fasciitis

Cause• Too much load on the

plantar fascia leads to tissue breakdown

Why• Toe landing• Excessive push off• Tight calves or Achilles

tendon

Calf Strain/Achilles Tendonitis

Causes• Weakening of muscle fibers• Overstressed tissueWhy• Toe landing• Toe push off• Tight calves • Inadequate warm up• Bad stretching habits• Hill running• Uneven surfaces

ITB Syndrome

Causes• Heel strike• Landing on outside of

foot Why• Weak glutes• Tight hips• Tight quads• Sitting for extended

periods

Standing Desk

• Two-tier shoe rack: $19.99

• Foot Stool: $10-30• Long term solution to

knee issues: priceless

Low Back Pain

Causes• Heel strike• Over rotation of upper

bodyWhy• Weak midline/core• Tight and/or weak hips• Muscle imbalances

Programming

Conventional Theory:• Single sport• Volume speed technique (if ever)• High volumeOutcomes:• High injury rates• Burnout

Programming

CrossFit Endurance Theory:• Base regimen of 3-4 CrossFit WODs per week• Technique Speed Volume • Interval heavy• Time trial efforts/long runs bi-weeklyOutcomes:• Improved performance• “Injury-proof” body

Programming SI, LI

How Do I Calculate Interval Times?

Race Success

• Smart programming- quality, not quantity

• “Don’t let your ego write a check your body can’t cash”

• Warm up using drills to improve technique

• Self care• Accountability

Running Warm Up

• Roll the bottom of the foot (no shoes): 1-2 min each foot

• Do your mobility joint exercises: 3-5 min– Ankles, hips, shoulders

• Stand in Pose, pull 10-15 on each leg, fall and change support: 2 min

• Drill/run 5-15 min, depending on the length of the run• Practice finding your fall/cadence for your run– use a metronome to set cadence. Minimum goal

90/foot/minute (long run), up to 100+ (short run)

Team WOD

• Groups of 3• 12 minute AMRAP– Run 200m– Rest– Burpee

• Score: total # burpees

Focus on running technique!

Remember 3 Keys

• Posture– Midline stability

• Falling– Use gravity to your advantage (efficiency)

• Pulling– Ankle straight up under hips

This concept takes minutes to learn , but a lifetime to master! If you lose your way, come back to the basics

Key Technique Points

• Keep knees bent• Keep 90+ cadence• Land directly under

general center of mass• Don’t push off (bounce)• Stay compact• Do as little work as

possible

Required Reading

• Pose Method of Running- Dr. Nicholas Romanov– www.posetech.com

• Power, Speed, Endurance: A Skill Based Approach to Endurance Training- Brain MacKenzie– www.crossfitendurance.com

• Chi Running: A Revolutionary Approach to Effortless, Injury Free Running- Danny Dreyer– www.chirunning.com

• Evolution Running (DVD)- Ken Mierke, Joe Friel– www.evolutionrunning.com

Ask Me Some Questions!

www.runwithsuzy.com healthcoachsuzy@gmail.com