efficient running with pose method
DESCRIPTION
Pose Method clinic held at CrossFit Ferus in Fayetteville, NC. Covers running form and technique from an efficiency and injury prevention standpoint. Programming for marathon training and interval sessions described.TRANSCRIPT
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Pose Method Running
Suzy Goodwin, MS, CHESACSM, SNS, RRCA,
CrossFit L-1, CrossFit L-1
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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
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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!
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What’s Going On Today?
Conventional Running Efficient RunningErrors/InjuriesProgramming
• Fueling• Shoes• Race Strategy
What do you know about running?
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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
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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
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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
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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
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Concept of Efficient Running
• 6 areas of focus for successful technique– Gravity– Ground reaction– Muscle elasticity– Muscle contraction– Torque– Momentum/inertia
Pose Concepts
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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
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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
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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
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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
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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
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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
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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
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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
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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
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Breathing
• Use nose and mouth• Find a rhythm – 2:2 ideal for steady pace– 2:1 for sprint
• Take full breaths• Maintain good posture
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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
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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
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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”
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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
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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
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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
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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
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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
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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
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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
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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
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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
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ITB Syndrome
Causes• Heel strike• Landing on outside of
foot Why• Weak glutes• Tight hips• Tight quads• Sitting for extended
periods
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Standing Desk
• Two-tier shoe rack: $19.99
• Foot Stool: $10-30• Long term solution to
knee issues: priceless
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Low Back Pain
Causes• Heel strike• Over rotation of upper
bodyWhy• Weak midline/core• Tight and/or weak hips• Muscle imbalances
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Programming
Conventional Theory:• Single sport• Volume speed technique (if ever)• High volumeOutcomes:• High injury rates• Burnout
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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
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Programming SI, LI
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How Do I Calculate Interval Times?
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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
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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)
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Team WOD
• Groups of 3• 12 minute AMRAP– Run 200m– Rest– Burpee
• Score: total # burpees
Focus on running technique!
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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
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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
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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