Pose & The Barefoot/Minimal Shoe Experiment (Part 2)

The Pose Method of Running.

As well as over Twitter discussions with Ian and comments he’d left on my Daily Mile log, he directed me to various websites to read up on Pose.  However, I found Ian’s website the best for the explanation of technical information and how to implement technique.  You can visit his site at www.thinkrunning.com.  I’d recommend grabbing the RRS feed for your feed reader too.  There You’ll find lots of useful articles, videos and links related to the Pose Method of Running.

From my own understanding, I would explain the Pose method simply as a natural and efficient way to run.  You utilise gravity to push rather than pull yourself along.   Sounds odd when i read that back but that’s how it feels.  Don’t get me wrong though, it’s pretty difficult to get to grips with and requires you to strengthen muscles you never knew you had.  Which, again, is odd because it’s still the act of running.  You’re still performing an end goal – to run.  Pose, i guess, is just a different means to that end from what we’ve become used to.

At first it was very strange.  Transitioning from a heel strike to a mid foot strike isn’t easy.  I had it in my head that I should appear almost motionless and graceful, only my legs carrying me forward.  Easier said than done.  I did feel a difference.  But I also knew something wasn’t quite right.

The aim: Mid foot strike.  Feet striking below the hips in fast succession (quick light steps – as soon as your foot is on the ground it should be off the ground!), back straight leading from the hips - if you were watching from the side your hips and head following a level path, using your hamstrings to pull your feet up at the rear rather rather than using your quads to pull you along.

That was the aim. I wasn’t quite getting it though.  I read some more articles and watched some more demo videos.  Then, Ian left a comment on one of my Daily Mile logs that went something like - Remember to lead with your hips (thrusting them forward), lean forward like you’re teetering on the edge of falling over and concentrate on picking your feet up.

Although I had heard those points before, “picking your feet up” just seemed to make things click into place. A light bulb suddenly appeared over head. I’ve got it!  Not perfect obviously, but I think I’ve got it.  That was just over a month ago and i’ve been putting it into practise every run ever since.  In fact, my rough version of Pose has worked so well I got myself a 10K personal best (48:18) 2 weeks ago without even trying hard.  The ratio of effort to speed and distance has changed significantly.  Previously, my easy runs average 9:30 min miles.  In the last month this has dropped to 8:30 at the most… with the same effort. In a month!  It’s not that i’ve found some super strength serum or a magical work out. I’m just running way more efficiently than before. And the ITBFS. Gone.  It’s not easy and takes a lot of effort but it looks like it’s paying off.

The biggie’s for Pose seem to be core strength, strengthening your hamstrings, hips and foot muscles.  Over the last couple of months I’ve noticed a vast improvement most of those areas.

• Hamstrings.  There is much less of a need to focus on technique now.  My hams aren’t getting (as) tired on longer runs and I can keep up the high cadence for longer as a result.
• Core: Abs of steel! well, not quite, but again I’m able to lead with my hips without getting too tired for a lot longer now.  Plus it’s nice to see some (ok, a very small amount) of definition appearing.
• Feet: There is a difference here.  I’ve been doing the Pose drills (Link further down the the post), but since I’m still wearing structured running shoes I don’t think I’ve improved in this area as much as I could have.  My feet will only get stronger though as i increase my barefoot/minimal footwear mileage (details in Part 3!)
• Hips:  The need to strengthen my hips has only just come to my attention.  I don’t think my hips are dipping on the foot strike but I’ve not watched any footage of myself yet to know any better. That said though, it wont do any harm to integrate hip strengthening exercises into my routine

Like I said a moment ago, I might be doing ok but I’m nowhere near perfect!  The next stage is to take some video footage of myself, see what I need to change and what i’m actually doing right.  I’m getting a bit of help on this one thankfully.  Ian over at thinkrunning.com will soon be a qualified Pose Instructor.  He’ll be casting his professional eye over the footage and providing advice.  I’d fully recommend him if Pose is something you would like to adopt.  Go to his website or twitter page and contact him for details.

Even though I need to find out how i’m doing regarding technique, I think it’s at least 50% – 75% there (fingers crossed).  Now, it’s easy to see that Pose lends itself to barefoot running.  And, now that i’m well on my way in terms of technique, the Barefoot/Minimal Shoe Experiment has begun…

More in Part 3!

If you’re interested in knowing more about Pose and barefoot running I’ve posted some useful links below:

http://thinkrunning.com/

http://www.barefootrunner.com/

http://www.posetech.com/

http://www.sportsinjurybulletin.com/archive/pose-running-technique.html (Pose Technique, Principles and Drills)

http://tinyurl.com/Pose-Method-Videos [C&P link into browser] (Google Search on Pose Method Of Running Videos)

Video by Terra Plana, who make the Evo “barefoot” running shoe (Thanks for the link Ian!)