Pose Method

gemiwing

How many runners/walkers use the POSE method? Have you noticed having a lot less injuries/pain with it? How long did it take to get the form correct?

I'm going to try it out tonight. Hopefully it will stop all the shin pain I'm having.

s_sanchez

What is the POSE method? I'm a beginning runner but have not heard of this before.

Thanks.

gemiwing

http://www.posetech.com/training/archives/000455.html

This is one of the articles on the website. TONS of info.

It's a method for running/sports that helps with knee pain, keeping good form etc. The idea is that you run on the ball of your foot, not the heel. It's supposed to be a lot easier on the body.

s_sanchez

Great, thanks for the link I will definately check it out and give it a try!

stacesand

Sorry, I don't have the link, but I read on Women's Health Magazine website that you should only run on the ball of your foot if you're sprinting. Otherwise, run by putting your heel down first. I'm not a runner, so I don't know anything about it, just thought I'd throw that out there.

prayerfulmom

I've used it. Shin pain came from shoes and muscular imbalance. I used the pose method later after those were conquered.

MacMadame

I use it. It's pretty close to what I do naturally so it was easy to pick up. They came up with it by analyzing how Kenyans and other "natural" runners run. There are still people insisting that "heel striking" is the "right" way to run, but I don't agree. For one thing, I don't think there is one "right way" to run. :laugh:

I think the main thing with running is not to over-stride. That's more important IMO than what part of the foot you land on. It's overstriding that causes the injuries from what I've read.

OTOH, it's hard to overstride using POSE and it's hard not to using a "heel strike" method.

gemiwing

Thanks for the replies- I tried it out tonight- AMAZING.

I jogged without pain- and even got up to a running speed for a minute. I have no foot pain and no shin pain- it was amazing. I thought I would never be able to run- now it looks like I'm going to make it!

Azdak

I looked at the web site a little bit and immediately, a number of huge red flags jumped out:

1. The motto: "running style for EVERYONE". Given the variability of human biomechanics, if this were true, it would be the first time in human history that I am aware of.

2. "Research studies" are cited as "evidence", but a cursory look at the studies show that the guy running the website is also one of the authors of the "study". Granted it is peer-reviewed, but any time you use your own "research" to "prove" your theory--that's a bad sign.

3. The conclusion of one of the "research" articles says it all, IMO:

"We did not evaluate the clinical or performance consequences of the biomechanical differences between heel-toe, midfoot, and Pose running. Nevertheless, the possibility that the reduced knee eccentric work and increased ankle eccentric work in Pose running may be associated with or have a role in the treatment and rehabilitation of different types and frequencies of running injuries should be evaluated in controlled trials. "

Basically, they have no idea if their observations have any practical significance.

My 20+ years as an exercise physiologist and 30+ years of experience running have taught me that people tend to find their own natural gait the more they run and that most attempts to impose an artificial stride/gait pattern, without taking into account individual biomechanical differences, leads to problems in the long run. (no pun intended)

Being a "2-time Olympic coach" doesn't necessarily mean anything. During the 1970s, I attended a couple of seminars with one of the most famous distance running coaches in Olympic history and came away with the following bits of information:

* never run wearing socks (say goodbye to your friends and family)

* never cross your shoelaces (actually, this one was pretty comfortable, but too hard to adjust)

* when running in winter, the best clothing is a warm up suit made out of reindeer suede.

gemiwing

Thanks for the info Azdak- much appreciated.

I'm not buying his products so his sales pitch didn't matter to me. I was able to find out enough info that I dont feel I need it. Espescially since it's a huge deal that I'm jogging to begin with. I'm not looking to progress to a 'runner' for about six months.

I've jogged three times and each time the pain in my shins grew worse because I was landing on my heel. Tonight I was jogging faster and with no pain and it was liberating beyond belief. So for me- it was simply about finding a different technique.

It took me almost a year to learn to walk again, so I have plenty of patience to find my jogging stride lol. I hope you're right and I'll get better and more natural as I go- that would be great!

Azdak

Thanks for the info Azdak- much appreciated.

I'm not buying his products so his sales pitch didn't matter to me. I was able to find out enough info that I dont feel I need it. Espescially since it's a huge deal that I'm jogging to begin with. I'm not looking to progress to a 'runner' for about six months.

I've jogged three times and each time the pain in my shins grew worse because I was landing on my heel. Tonight I was jogging faster and with no pain and it was liberating beyond belief. So for me- it was simply about finding a different technique.

It took me almost a year to learn to walk again, so I have plenty of patience to find my jogging stride lol. I hope you're right and I'll get better and more natural as I go- that would be great!

I didn't want to make my post too complicated, so I didn't go into this but I should have mentioned that there is nothing inherently wrong with what the site recommends. I just don't believe in the "one size fits all" approach when it comes to running and I get particularly concerned when people strongly encourage runners to radically change their gait.

As a rule, shortening your stride has much less potential for injury risk than overstriding. Much less.

I feel the same way about those who, in the past, maintained that the "heel/toe" approach was the only way to run. It is for some people but not for everyone. In my early days, I had to put up with c**p from other runners for years because I am a natural midfoot/forefoot striker--I cannot run heel/toe. But that is due to my specific biomechanics.

Numerous studies have shown that there is a naturally efficient stride length for each individual. Going outside of that range--either by shortening the stride too much or lengthening it--makes the running more inefficient and increases the amount of work.

If you are just starting out and developing your running form, then trying some different things may be helpful. And, like I said, you may find that a more compact stride is best for you. So, I apologize if I came off as disparaging the entire concept. Like I said, it may work great for some individuals--but I know it doesn't work for everybody, and part of my job as a fitness professional is to explain these things in more detail.

Good luck with your running.

gemiwing

I completely agree that anytime I hear a phrase like 'This Is The Only One For Everyone From Now On!!", I get a little twitchy. lol

I think I'm going to end up with a stride more in the middle. My legs tend to kick out about three inches in front of me- the POSE method wants them pretty much under my body the whole time. That felt a little stilted so I'm going to experiment with it.

I don't feel you came off as bossy or otherwise, just that you felt passionately about it

When I run at the gym I do get a few stares because I'm not flip-flapping my feet. It does look a little different to be sure! Then again, during my cool down I'll walk backwards for a minute because it feels so good.

Thanks again for your input- I truly do appreciate it! Where else can I get expertise for free? lol