Your Pose Running Coach's Blog

The Kettlebell Windmill for Mobility

2012-02-05T10:53:00.000-05:00

The kettlebell windmill is a great mobility exercise for runners. After more than 35 years of running, and not enough work on general conditioning, I found that my hip mobility was seriously compromised, and I'm not unusual among runners. Many runners, especially experienced runners, have very poor hip mobility. The lesson is that all runners should also take general conditioning very seriously. Don't just do token strength and mobility workouts, make them count!

Warning, if you try this exercise, do not be surprised if you cannot go through the full range of motion. If this is the case, do not try to force it.

Here are a couple of instructional videos to get you started.

Some Windmill Variations

Another Video on The Basic High Position Windmill

Sh*t Barefoot Runners Say - Humor

2012-01-31T17:41:00.001-05:00

This video is just too funny not to share.

Sh*t Barefoot Runners Say

The Turkish Get-Up for "Core" Strength

2012-01-29T22:35:00.000-05:00

I hate the term "core strength" because it sounds too much like faddish fitness lingo, but since it is widely used, I'll use it here. The Turkish get-up is a throwback to the old "strongman era" of strength training, when functional and effective exercise was the rule rather than the exception. Because of its effectiveness, it is still widely used today to train "core" strength and stability. All runners should consider adding this exercise to their strength training routine.

This video is a quick look at the exercise.

This video is a more detailed look at the exercise.

God's Shoes? - A Little Shoe Humor

2012-01-21T17:21:00.000-05:00

Hmm, these shoes look suspiciously familiar. Were the inventors of Vibrams fans of the show Married With Children?

Kettlebell Swing - For Hips and Posture

2012-01-19T07:39:00.002-05:00

Another great exercise for runners is the two-handed kettlebell swing. Below are a couple of videos with variations of this exercise. The main difference between the two is in how much knee flexion used. I personally prefer to minimize the use of knee flexion as seen in the second video. When minimizing knee flexion, more emphasis is placed on the use of the the hips and the posterior chain.

For more information, check out my other kettlebell related posts - http://www.posecoachblog.com/search/label/Kettlebells.

The Kettlebell Front Squat - Develop Posture

2012-01-18T13:30:00.000-05:00

The kettlebell front squat is an excellent exercise for developing posture. Below are some videos with a couple of variations for this exercise. For more information, check out my other kettlebell related posts - http://www.posecoachblog.com/search/label/Kettlebells.

Using gravity to move forward. - Part I

2012-01-16T16:22:00.000-05:00

There is a consistent hum on the internet about how it is impossible to move forward using gravity since gravity is a downward force. This logic is clearly flawed, or it would be impossible for inanimate objects to fall over without the assistance of an external force other than gravity. If it is possible to fall over because of gravity, then it is possible to move forward via gravity, but more on this later. To address this misunderstanding, I'm starting a series of posts on this subject. This first post is taken some Facebook and Twitter postings discussing this very topic.

I posted the the following on a Facebook page for Pose Coaches. I've edited it a bit for readability. Also I want to make it clear, that I'm not trying to be critical specifically of Pete Larson. His blog is full of great information about running, and he has a lot of very interesting ideas on the subject of running technique. Clearly I disagree with some of his ideas, but his blog is still one of my favorites, and I highly recommend it.

My post to Pose Coaches World Wide on Facebook

A couple of weeks ago I had an exchange on twitter with Pete Larson of Runblogger. Just for some context, I really dislike twitter, and I only use it out of necessity. Also, I have an unfortunate tendency jump into on-line discussions about Pose even when I know my efforts will be waste of time, and that is how this discussion got started. To be fair to Pete Larson, twitter is not even remotely suited for the exchange of complex ideas. However, I think this simple exchange, seems be indicative of a larger problem with communicating Pose theory to the masses. The concept that forces can be redirected using levers seems to be a complete mystery.

Anyway here is the exchange from twitter (minus all the @ stuff).

Pete Larson:
The POSE method also lets you defy the laws of gravity :)

Me:
Falling over defies the laws gravity? My physics teacher has some explaining to do.

Pete Larson:
The POSE notion of gravity pulling you forward defies gravity. Gravity is a vertical force.

Me:
So when I do a face plant it's not the work of gravity? Interesting. I've move forward, how did it happen?

Pete Larson:
Yes, gravity acts vertically through your center of mass, straight downward.

It does not propel you forward. The only thing that is farther ahead is your head smacking the ground.

Me:
Exactly, how does that defy the laws of physics?

Pete Larson:
I've already said it, gravity is a vertical force, not a horizontal force. It propels you into ground, not forward.

But I've argued this point with enough POSE folks to know that I'm not going to change your mind. I'll leave it there.

Me:
I am really interested in understanding your ideas. Unfortunately twitter isn't a good forum for this.

Pose Coaches World Wide on Facebook (Some Responses)

Severin Romanov - I think the main concept that's misunderstood is that Dr. Romanov implies that Gravity does it's work through Gravitational Torque, for which he uses the equation of rotational movement, resulting in the horizontal displacement of the center of mass (equaling translational movement)

Severin Romanov - This is not rocket science, and the top biomechanists like Roger Bartlett, former editor of the biomechanics journal, are in complete agreement with Dr. Romanov

Kettlebell Deadlifting - A Good Exercise for Runners

2012-01-07T20:43:00.002-05:00

To start with, I'm sorry I have not been posting much lately other than videos. I have several posts planned, and hope to have time to write them soon.

Now on to the kettlebell dead lift. I'm big advocate of kettlebell training. Kettlebell training is excellent way for runners to supplement their running, and to develop a more well rounded fitness routine. I've written a few other posts on kettlebell training, so please check them out as well - http://www.posecoachblog.com/search/label/Kettlebells.

Gray Cook Teaches The Kettlebell Deadlift

Daniel Wolpert: The real reason for brains

2011-12-26T19:16:00.001-05:00

Interesting discussion. I think he overstates his case, but still worth watching.

Slow Motion Video of Usain Bolt

2011-12-23T15:41:00.000-05:00

Coach Brian MacKenzie of CrossFit Endurance recently posted links to this video of Usain Bolt. His technique is beautiful. So, please watch and learn.

Ditch the distractions and move your body

2011-12-22T18:38:00.002-05:00

This is a very enjoyable talk about "Naked Running".

Second Anniversary

2011-12-16T12:43:00.001-05:00

Today December 16th is the second anniversary of this blog. I originally started this blog to force myself to write down my thoughts on running and in particular on Pose running technique. Writing them down in blog format has two advantages. The first is that I had to push myself to come up with relatively quick and simple explanations that were easily understandable by others. The second is that once my ideas and thoughts were public, they were wide open to criticism and questions. These critiques and questions often further forced me to defend and refine my ideas, or to rethink them. I’m glad that I started this blog more for the purpose of developing my ability to communicate ideas, rather than for public adoration or for profit, because, as far as I can tell, I have a very modest following, even less adoration, and forget about profit.

To all my current subscribers, thank you for your support. I would also like to ask my readers to please feel free to contact me with suggestions, questions, or criticisms. Let me know what you think about my posts, and let me know what you think I can do to improve this blog. Finally, please show your support by subscribing and/or by clicking on the Blog nation link and clicking on my “boost” button.

Blog Nation Link: http://www.runningblogs.org/blog/901/your-pose-running-coach

P.S. I'm sorry I have not posted much in the past couple of weeks, but stay tuned, because I'm planning a new series. I hope to post the first of the series this weekend.

Mistake in My "Notes" Post

2011-11-30T07:18:00.001-05:00

In the my post Notes on the Pose Clinic at Reebok One CrossFit, I made mistake in my statement about the landing. Coach Rob Smith questioned me on this, so I contacted Dr. Romanov for clarification. The definition of the landing in Pose, according to Dr. Romanov, is "when ground reaction reaches 1(one) body weight". Apparently my original interpretation was correct, and I misunderstood Dr. Romanov at the clinic. I apologize for the confusion.

How Are Running Techniques The Same?

2011-11-27T20:32:00.001-05:00

Usually people discuss what differentiates one running technique from another, but I think there is something more important to discuss, and that is how are they the same? Other than Pose, I've looked closely at several other "formal" running techniques like Explosive Running, BK Running, Evolution Running, Chi Running, along with various techniques devised by and for barefoot runners. Of the styles I've looked at, Pose Running, Evolution Running, Explosive Running, and BK Running were all devised by track coaches to allow highly competitive runners to get the most performance for the least amount of effort, and to prevent injuries. Chi Running is the only "formal" technique I've studied that was not devised by a track coach.

Three technical points have consistently stood out, among all the techniques developed by track coaches. The first is that they all teach the athlete to land on his or her forefoot underneath his or her center-of-gravity (COG). The second thing is a cadence of 180 steps per minute or greater. The third thing is they all have the equivalent of a rapid "pull". I'm using Pose terminology here, because the term "pull" is only used in Pose. In any case, these three elements also seem to be present in most barefoot running styles as well. It's unlikely that these common properties are merely coincidence. In one form or another, track coaches and barefoot runners have learned that these technical elements help runners to run faster, and prevent injuries.

Chi Running is the only "formal" technique that does not have the equivalent of a rapid pull. I've written about this before, and explained why this makes Chi Running less efficient - Why Chi Running is Less Efficient than Pose Running.

I'm a Pose coach, so clearly I'm of the opinion that Pose is the best technique. So, I'm not suggesting that there are no technical differences between these techniques, because there are. I am saying that there are some very interesting commonalities, and I think they represent elements of running that are undeniably important to good running form.

Motivation and Willingness to Practice Correctly

2011-11-25T14:38:00.001-05:00

In one form or another, I've discussed the subjects of motivation and the willingness to practice correctly several times on my blog. Most people who contact me about learning Pose lack one or both of these attributes. Anyway, as a follow-up to my post, There Are No Shortcuts, I found this post on the Freakonomics blog very interesting.

"So, do we need motivation to learn? Definitely. But alone it is insufficient. Deliberate (intelligent) practice plus motivation are together necessary and sufficient." - From Freakonomics - To Develop Expertise, Motivation is Necessary but Insufficient by Sanjoy Mahajan.

Video by Coach Justin Doran

2011-11-24T10:30:00.000-05:00

Here is a excellent video by coach Justin Doran on problems with over-pulling, and slowing cadence.

Intermediate Running Skills from Justin Doran on Vimeo.

For more information go to http://www.elementalathlete.com/?p=300

The Wisdom of Coach Tracy Peal

2011-11-23T16:04:00.001-05:00

Tracy Peal is, among many other things, a certified level 4 Pose running coach. I've had some very interesting exchanges with him over the past few months, and he always manages to impress me with his knowledge and ideas. I would encourage my readers to take a look at the latest post on his blog -The Question of Variability: Runblogger and Burfoot and Biology, Oh My!

For more information about Tracy Peal and his coaching services, check out his web site - http://www.tracypealspeed.com/TracyPealSpeed/Welcome.html

There Are No Shortcuts

2011-11-22T16:30:00.000-05:00

I once read a quote from a highly regarded martial artist which went something like, "There are people who claim to be masters and who are nothing, and there are people who claim to be nothing and who are masters." This is not an exact quote, and, I'm sorry, I've forgotten who to attribute it to. However, the idea behind the quote has influenced me quite a bit.

It seems to me, that with respect to running technique, this quote holds up well. A lot of people show up for session with me expecting to become an instant master, and they are usually very disappointed when they realize instant mastery is not a realistic expectation. Also, way too many people who have not mastered the skill end up over estimating their expertise and present themselves as something more than they really are.

When learning any skill, there are no shortcuts. You have to pay your dues and invest quite a bit of time into studying and practicing. It also helps if you can accept that there are people for whom the skill will come much more naturally. At any endeavor, there will be a wide range of abilities. A lucky few will be naturals, and an unlucky few will be hopeless, but most people will fall somewhere in the middle.

Remember, just because someone has mastered the skill, that does not mean they can teach it, very often they can't. The reverse is also true, just because some hasn't mastered the skill yet that does not mean that he or she can't help you on the way to mastery. Performance of skill and the ability to teach it are two different skills.

"I'm Just Not Into Technique"

2011-11-20T13:07:00.000-05:00

Before I knew anything about Pose, I had been running for over 30 years. I had never bought into the idea that most people should need modern running shoes in order to run. From an evolutionary perspective, the idea that we need a relatively recent invention for running just did not make sense. After all, I'm fairly certain it has been conclusively established that people were running before the running shoe was invented, and actually doing a pretty good job of it. When I first started learning about Pose, I was very excited, because the concepts quickly filled in the gaps between what I knew about running, and what I had suspected about running. However, being somewhat skeptical in nature, I did a lot of personal experimentation with variations of Pose, and through that experimentation two things became increasingly obvious to me. First, the more I did as Dr. Romanov recommended, the better I ran. Second, the more I deviated from his recommendations, the worse I ran. Once I was convinced of the value of Pose, I started discussing it with other runners, and I was surprised and confused by some of the reactions I received from many runners. Below are some of the most common reactions.

Hostility
To be honest, this reaction completely caught me by surprise. There are a lot of runners who get very upset if you question the running orthodoxy of the past 40+ years. They believe, as a matter of faith, two things. Firstly, modern running shoes are absolutely essential for most runners, and secondly that every runner naturally runs in the way that is best for him or her (even when they suffer high rates of injury). These people are generally not open to any arguments to the contrary, and so I refer to them "fundamentalist runners".

There is, unfortunately, another group of runners who are specifically hostile to Pose rather than the idea of good running technique. The funny thing is that, so far, I've yet to encounter anyone who is specifically hostile to Pose, and who was able to speak intelligently about Pose concepts. In my experience, everyone in this category is actually quite ignorant about Pose running, often giving away their ignorance by the arguments they present. Unfortunately, I'm also quite sure that many of these people are lashing out against Pose more out of professional jealousy than out of a sincere disagreement with Pose concepts.

Skepticism
This reaction I can understand. Skepticism is a healthy reaction to any new idea or concept. As long as the person is open to convincing evidence when it is presented. After all, initially I was cautiously skeptical. For those of you who are skeptical, that's fine, just remember not all arguments are equally valid, not all scientific studies have equal value, and laws of physics are not negotiable.

Complete Indifference or "I'm just not into technique"
What shocked me more than any other reaction was finding out that the vast majority of runners are completely indifferent to the idea of trying to run with good technique. I've never understood how anyone who devotes a great deal of time and energy to a particular activity cannot be interested in trying to learn how to do it correctly. Be that as it may, this is by far the most common reaction I get from runners. When I've asked people, who are extremely devoted runners, about this, their response is usually something like, "I'm just not into technique".

Road ID Coupon Code

2011-11-18T09:26:00.001-05:00

If you are thinking about getting a Road ID, you can get 20% off with the coupon code pcSanta220 until 11/28/11.

Road ID Web Site - http://www.roadid.com/Common/Default.aspx

I promise I won't post anymore coupons for a while.

Gymnasium Coupon

2011-11-17T11:40:00.001-05:00

Time for a little shameless self-promotion. For those of you who live in the greater Boston area, the gym I work out of is offering a deal. - http://www.couptessa.com/deals/city/boston#!prettyPhoto/3/

Here is a link to the Gymnasium's web site. The Gymnasium is a great place to workout and to learn how to workout correctly. The instruction is top notch. There are no machines, only kettlebells, Indian clubs, sand bags, your body and a lot of good technique. If that's not enough, you will also have access to me and Pose running instruction!

I hope to see you there.

It's About The Pose and Position Not Muscles

2011-11-11T13:19:00.001-05:00

When learning Pose running technique, and athletic technique in general, a lot of people get caught up in which muscles get used and how much. My advice, which I received from Dr. Romanov, is not to worry about which muscles you are using. Instead worry about achieving the correct pose or position. If you are in the correct pose, then you are using the right muscles.

After all, this is running not body building. Body builders worry about specific muscles because they are using non-functional single joint exercises to isolate and work on specific muscles. Running is a functional exercise, and as a functional exercise, your body needs to work as a system. So it is not helpful to try to break down the exercise by muscle group. Yes, of course some muscles are getting more emphasis at different points, but they are not working as an isolated unit apart from the other muscles in your body, but rather in coordinated fashion to accomplish a specific task with the least amount of effort.

A Rose By Any Other Name?

2011-11-08T12:16:00.000-05:00

I love my Vibram Bikilas for running. However, I hate the fact that no matter what I do, they end up stinking like a locker room full of people with bad hygiene after a long hard workout. But all is not lost, because I recently discovered that my cat seems to enjoy the smell of my Vibrams. In fact, she actually almost seems to get high off of it. Hmm, go figure. Maybe I've discovered a new form of cat nip?

100 Up Firestorm

2011-11-07T19:08:00.000-05:00

The Interest in this Technique is Unbelievable
Based on the traffic to my blog, the 100 Up technique continues to be a hot topic within interweb running circles. The consensus, I'm glad to report, seems to be that this technique is a lot of hype. Yes, it has some value as a form of training, but the reality is that it doesn't offer much that isn't already common practice for serious runners.

More Information for Those Who are Interested

Here are some more links relating to this technique - The 100 Up Challenge and, some interesting comments on Runblogger by Pete Larson

My Opinion Again
I also want to restate my opinion. The 100 Up technique is basically a lot of hype, and that hype is fueled by people who are looking for shortcuts to obtaining good technique. It will help some people, but for most people it will not be enough.

The Misuse of Statistics

2011-11-06T20:44:00.000-05:00

If you follow my blog, then you know that I'm very critical of the quality of many scientific studies. More than a few researchers are publishing studies that use and abuse statistical methodologies in some very creative ways, often resulting in misleading and erroneous conclusions. So naturally I found the following article interesting.

Odds Are, It's Wrong