October 6, 2011

Pose Running & Functional Movement

Before we get into details, let’s have a quick overview on Pose Running.

Pose is not new. Here are some current world class guys who you will recognize, who all run partly or full Pose…


And you may recognise this hip drive…


Recently, there has been a drive towards Functional Movement as the best way to improve strength, avoid injuries and get really really fast. Ideally, by changing your current routine (not adding) to include movement orientated exercises as well as strength, we improve our economy and thereby, our times.

Why is body positioning so important? Need proof? Consider break dancing and how body positioning affects every move they make. Now consider improper body position in running, cycling and swimming and think of how repetitive those sports are. By having bad body positioning and in essence, moving badly, you are reinforcing that habit 180 steps per minute in running, 100 pedal strokes per minute on the bike and 80 times per minute in the pool. It takes a lot of practice to break those habits.

I am currently attempting to move more effectively in my running and I can tell you, it’s a slow process. My calves are not enjoying the adaptation but the speeds are improving, slowly. More importantly for me, I have more energy in the 2nd and 3rd hour of running, a critical success factor to any ultra endurance event.

For most of us, start slow. I am doing short bursts of perfect Pose running twice a week, limiting plodding along with the wrong form. Additionally I have added, instead of 1 hour of gym per week, 3 x 20min sessions of functional strength and core work. Sure, it hurts. Sure, it looks funny.

Specific to Triathlon, there are a few more Pose elements to consider across all our sports. Here are the introductions to some of those, have a read if they catch your eye…

    Breathing in triathlon swimming is different from any other type of swimming for two major reasons – 1. nowhere else will you go head to head with hundreds of other athletes and 2. do that in an open water. How hectic can a swim start get? Let’s put it that way. A stronger swimmer that happens to be behind you will swim right over you if he has to. You might and most likely will get hit by someone’s hands flying through the air. You might get a bruise or two, ingest some seawater and get pushed around a bit…. [Continue reading…]
    This article is written primarily for complete newbies and beginners, but it could also be helpful to experienced and competitive Triathletes. The open water swim is considered by many as the hardest and worst part of Triathlon. Some are completely put off by it – hence the invention of a sport called Duathlon where swimming is eliminated altogether. But since you’re reading this article, we bet you’re looking for ways to make the mayhem of the swim a better experience for yourself. Below are a few suggestions that will help you succeed. Technique, technique, technique. As with other sports, you… [Continue reading…]
    “Necessity is the theme and the inventress, the eternal curb and law of nature.” Leonardo da Vinci Endurance. Conditioning. Fortitude. Perseverance. Willpower. When the word ‘triathlon’ is mentioned in polite conversation, the above qualities are most likely to be associated with the sport. With images of epic struggles on the lava fields of Hawaii seared into the collective subconscious, the popular view of the sport is that it is one prolonged exercise in prevailing against the odds and enduring massive suffering until the finish line is reached. This is understandable since, with the exception of the avowed non–swimmers among us,… [Continue reading…]
    Several questions about this topic came up on our forum. How to perform a transition run and how to continue efficient running after the bike leg in triathlon? Certainly these are very important questions from the aspect of skill development and should be discussed as a special matter. As we know, running in triathlon is convoluted by a swim and bike leg, both of which contribute in increasing fatigue, reduced muscle freshness, loss in coordination, mental focus, etc. So when we get to the run, we have to be ready to face all the complications mentioned above and know how… [Continue reading…]

When you`re out training today and tomorrow, think about how your body is moving instead of just thinking that it is moving. Focus on how your joints and muscles feel. Then make small adaptations which feel better, which leave less pressure on the joints, perhaps lower your heart rate or up your speed a the same heart rate.

Think about these things. They are so powerful.

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