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

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


On the eleventh day of Christmas
my run coach taught to me:
Self-Correction Drills
10 yoga poses for runners
why strength is important
a tech time-out
7 cardinal rules of nutrition
cultivate neutral feet
recruit my hamstrings
how to use gravity
3 key running phases
to use my Achilles tendons
and a proper foot strike...


Obviously, working with a coach is the most efficient means of developing and maintaining a proper running form, but since this may not always be practical - we feel it's important to empower you with some tools you can use to spot-check your form on your own. Today, we'll give you tips on using self-correction drills to provide feedback on your stride efficiency. Using these tools periodically will ensure you're staying on the path of the Pose Method and reaping all of the rewards it brings!

However, if you're new to Pose - correcting some errors can allow others to creep in without you realizing it. This is why we recommend having a video analysis performed by a Pose coach every 3-4 weeks to ensure your successful transition to becoming a full-time Pose runner (be patient, it could take up to a year).

Self-Correction Drills

Hands Clasped in Front

The purpose of this drill is to check on over-striding, late pulling, and leaning too far forward. You can do this test anytime you're running.

  1. As you are running, extend your arms in front of you at shoulder level, clasping your hands together.
  2. If your arms move from side to side, you're over-striding.
  3. If your arms move up and down, you're pulling late.
  4. If your hands are pointing down, you're bending forward.

Hands Clasped Behind

The goal of this drill is to check if you're leaning too far forward and/or not landing with your foot under your hip. You can do this anytime you're running.

  1. As you are running, clasp your hands behind your back.
  2. Sense whether or not your upper body is in an upright alignment versus bending forward.
  3. Focus on landing your foot under your hips.
  4. If your arms move from side to side, you're over-striding.
  5. If your arms move up and down, you're pulling late.

Palm on Lower Back

The goal of this drill is to check if you're leaning too far forward and/or not landing with your foot under your hip. You can do this anytime you're running.

  1. As you are running, lightly place the palm of either hand on your lower back.
  2. Try to sense if you are bending forward, trying to drive into your run. If you are, bring your torso to the correct upright position.
  3. If you feel your lower back unnaturally arched, bring you spine back to neutral (its natural curve).

Finger on Belly Button

The purpose of this drill is to check if you are falling efficiently. You can do this test anytime during your run.

  1. As you are running, lightly place your middle and index fingers on your belly button.
  2. Fall into your fingers with each stride.
  3. If there's no pressure against your fingers, then you're not really falling. Focus on letting go and falling from your center with each stride.

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 HEALTHY and HAPPY NEW YEAR!!

Keep on Running!

Julia, Patrick & Jo-Jo

Pose, RRCA, USAT and ITCA Certified Coaches

 

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