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On the Third Day of Christmas My Run Coach Taught to Me...

Welcome to our holiday gift to you:
Twelve Days of Healthy Running Tips

Third Day of Christmas Healthy Running Tips

On the third day of Christmas
my run coach taught to me:
3 Key Running Phases
to use my Achilles Tendons
and a proper foot strike...

Running, like other sports such as golf, tennis, and swimming, has a science to it and it starts with proper form. For some of us, proper running form comes naturally… unfortunately for most people it does not. If it doesn't come naturally to you...  don't despair... A simple method for describing proper running form has only 3 key elements and it's called the Pose Method of Running.

Mastering these 3 fundamental phases will result in less energy expended on running, which means more energy is saved for increased endurance and speed. In addition to a better performance, the Pose Method of Running also reduces impact on your knees by at least 50 percent. Need more motivation? How about allowing you extend your life as a runner? Because correct form minimizes the amount of your body's vertical up-and-down movement while running - you reduce the overall pounding your entire skeletal structure takes - adding years to your running life.

As a wild teenager, driving fast cars and motorcycles, I thought I was invincible… until I wasn't.  A horrific accident in which I met a truck head-on with my motorcycle left me and my bike a crumpled mess.  Shattered left knee, compound fracture of my right fibula and tibia, and a cracked vertebrae in my lower back forced me to find a healthier outlet for my youthful energy.

Cycling was this healthier outlet but what I really wanted was to compete in triathlons. The one thing holding me back? I couldn't run more than 3 miles before my left knee started to pulsate mercilessly with pain due to my previous injuries. It was only in desperation that I came to the Pose Method after years of trying to run… now I have a real passion for running and have competed in dozens of triathlon events!

Tips on Mastering the 3 Key Running Phases

The 3 fundamental elements to the Pose Method of Running are: Pose Position, Falling, and Pulling as depicted by the 3 figures in the graphic below.

 Pose Method of Running Reduces Injuries

The Pose position, the first of the three elements depicted, refers to the runner’s stance while landing. This is probably the most important element to learn first since the fundamental concept is that running is just an act of getting in and out of the Pose position continuously - the trick is doing this with minimal unnecessary movements.

One of our favorite drills to teach the Pose position is called the Pose Hold Drill - take a gander at the video below and try it for yourself!

Pose Hold Drill


These are the steps for practicing the Pose Hold Drill: 
  1. Get in the running Pose.
  2. Check to make sure you're not pulling behind you, or raising your knee out in front. The correct Pose is with the foot underneath the hip.
  3. Feel the pressure on the ball of your foot.
  4. Hold the running Pose for 30 seconds, using balance rather than muscular effort to keep pressure on the ball of your foot. If you lose balance, gently bring pressure back to the ball of your foot.
  5. Repeat with the other leg.

The trick is to practice, practice, and practice some more until it becomes second nature. You can do the Pose Hold Drill any where, anytime. Be creative... brushing your teeth... standing in line... waiting in line at the Walmart to return that ugly sweater you got for Christmas.. maybe I'll see you there :-)

We hope these tips serve you well in your quest to become a healthier, lifelong runner! Stay tuned for more TIPS TOMORROW and we wish everyone happy holidays!! 

Keep on Running!

Julia, Patrick & Jo-Jo

Pose, RRCA, USAT and ITCA Certified Coaches


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