Pose running method

The running pose method is a simple, efficient way to run. It is about not overloading yourself by forcing your body into complicated poses.

In the Pose Method of running, the goal is to run as fast as possible by making yourself as comfortable as possible. It is necessary to run a high percentage of your training at a low heart rate to accomplish this.

Also read: Rowing vs Running

What is Pose Running?

Pose Running was developed by Dr. Nicholas Romanov, one of the founders of Pose Method International.

The idea is that you don’t overstride when you run, which can damage your body if not done correctly. By focusing on efficient biomechanics while practicing powerful poses, the runner will build up maximum speed without the risk of injury.

The Pose Method begins with the runner taking three strides at 55% of maximum effort, followed by one at 95%. At this point, if you feel comfortable enough, you can push to 110% for one stride. Then you take three strides at 55% again, followed by one stride at 95%, and so on.

How to do the Pose Running Method?

Any runner knows that there isn’t any way to completely avoid injuries in running. However, by practicing the poses and slowly building up to your maximum speed, you can eliminate unnecessary strain on your muscles and joints while improving your overall performance.
Pose Method divides the running gait cycle into four stages:

The pose

When both feet are planted on the ground, no movement occurs. It begins with one foot touching the ground, then the other.

The runner should land midfoot and roll toe to heel in a relaxed fashion while keeping their knees high. The pose phase is used to shift your body weight forward and drive off the back leg.

The crooked pose

Here, the runner gains speed and momentum with their legs while maintaining proper form by keeping their knees high and not overstriding. The heel of the back foot should be touching the ground as if you were standing on a ledge.

This phase can last from one-quarter to one-half of a second, depending on how fast you run.

The flying pose

This pose occurs when both feet are off of the ground at the same time, during which either leg is providing no support until they touch down again. It ends when both feet are planted firmly into the ground again.

By staying on the balls of your feet, it is crucial that you touch down with just one toe and then roll through to the heel to push off again.

The landing pose

Both feet are on the ground during this final pose and take the support. You want to land midfoot and rollover your foot in a relaxed manner while keeping your knees high. This phase can last up to half of a second before you switch into the Pose once more.

Form when running

When running with proper form, you should be looking at where you’re headed. Don’t look at the ground beneath your feet unless it’s time for another stride. You never want to round out your back during any stage. Keep it flat and use your glute muscles to keep you stable.

You also want to make sure that your hips are facing straight forward and not level with your shoulders, which will cause a strain on the lower back.

If you can’t keep your shoulders level with each other while running, it is best to increase the amount of Pose Training to get used to proper form.

Is there a downside?

While Pose Training can improve your running form and overall performance, it also requires a lot of patience and hard work. It most likely won’t make you faster immediately. Instead, you should see results after weeks or months of proper training.

If you were to continue training with the same techniques once you reach maximum speed, there is a chance that you could overstride and cause injuries to your legs, feet, ankles, knees, hips, or back.

If Pose Running is done incorrectly (never doing anything at maximum speed), certain risks are also involved. Depending on the strength of your muscles and ligaments compared to the power you are applying while running, it may cause issues with your hips, ankles, or knees.

Is Pose Running safe?

While Pose Running is believed to have originated in Ancient Greece, scientists have thoroughly studied and tested it to improve running speed [1][2][3]. It hasn’t been proven dangerous as long as you don’t overstride as you reach maximum velocity.

Should you try the Pose Running Method?

Yes, as long as you consider the risks and warning signs of overstriding. If you want to try running with the Pose technique, make sure that you focus on your form and don’t push yourself further than necessary early on during training.

The first thing you should do is head out for a short jog so that your body can warm up. You should stay at this warm-up level for around 10 minutes before you decide to take it to the next step.

Once your muscles are warmed up, go into a full sprint for just 15 seconds or so. Then slow down again, repeating this two more times before cooling down your body with another short jog.

After you finish your short jog, walk around for several minutes before hitting the track again. This is to prevent dizziness or fainting. By doing this, you should improve your speed and endurance while also protecting your body from the risks of overstriding.

Remember to always warm up before jogging and cool down after cooling down.


For those who are looking to improve their running form and overall performance, Pose-style training is the way to go. It doesn’t require any special equipment or sneakers either. So, you can basically start tomorrow.

It is a slightly tricky training style to learn, but you will see a noticeable improvement in your speed and endurance once it’s mastered. So, do Pose Training today if you want to run like the world record holders of tomorrow.

Also read: How to overcome running fatigue


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