The Pose Method: Form for Function?

Within the community of endurance athletes, not all share the same views on running form. Runners and triathletes, though they share common goals, differ in their school of thought in regards to technique. What started out as a single man’s reaction to the lack of teaching of form in track and field athletes has now grown into a mainstream technique for triathletes. Dr. Nicholas Romanov developed this new running form over twenty years ago to help coach athletes in Russia. This technique, now known as the Pose Method, synthesizes the body’s biomechanics and gravity to run faster and injury free. Traditional runners, on the other hand, do not believe the method’s validity or efficiency. Scientists and doctors both differ in perspective and opinion in regards to the Pose Method as well. Is the Pose Method too radical for the running community or is the running community just unwilling to let old habits die?

The main push behind the Pose Method is its grounding in physiological research. Dr Romanov studied sprinters and distance runners and also other athletes in the field and in the lab to reach an understanding of the body’s movements and its most efficient sequences. Just as in ballet, Dr Romanov believed that the body will work most effectively when it uses different sets of “poses” and then sequencing those poses to make the action. Thus, the sequence of the Pose Method involves a quick turnover while landing on the ball of the foot. In traditional running, it is common to heel-strike and then roll to the toes to push off. The muscles are being relied on to propel the runner through the motion. With the Pose Method gravity is the main source of propulsion. Physiologically, no proof has been given as to which form of propulsion is more effective or safer on the body.

In the center of this discussion is the topic of injury. In the past, injury in endurance sport has been accepted as part of the hazard of rigorous training. On average, 2 of every 3 runners experience a training related injury in his or her career. Doctors have been able to effectively treat common running-related injuries, but no technologic advance, such as specifically designed shoes or orthotic inserts, has been able to successfully prevent these injuries. The Pose Method claims to do just that, however. To understand the causes of injury for both technique, a closer look at form and biomechanics is necessary.

Traditional runners are commonly heal-strikers. The heal makes the first contact with the ground as the foot rolls through to the toe. Injuries most often occur when joints are stressed as a result from impact on a hard running surface. Runners often complain of knee pain, Iliotibial Band syndrome (IT Band syndrome), and hip problems. Stress fractures in the foot plague runners as well. These impact injuries can be very severe and often require ample time-off to heal properly. To combat these problems, running specialists design shoes to correct the pronation of the foot, thus lessening the negative effect of impact on the joints. Extra cushioned or more stable foot pads are placed in the shoe to control the motion of the foot. The proponents of the Pose Method do not believe that compensation needs to be made for foot type; rather form is what needs to be changed to lessen impact and injury.

The Pose Method does have some elements of traditional good running form: rapid turnover, short strides, landing under the body’s center of mass, and a forefoot landing. The two methods start to differ when the Pose runner lands on a bent knee directly under his torso as the heal makes slight contact with the ground and is flicked up toward the butt. One key difference in the two methods is the amount of leaning the runner does. To initiate movement, the Pose runner leans forward. To increase speed, the runner leans farther, thus increasing turnover. However, the forefoot land and increased lean take the stress that is commonly placed in the joints and loads it into the calf muscle and Achilles tendon. While over fifty percent of common running injuries may be lessened with the Pose Method injuries in the Achilles tendon are increased.

In other sports, hours are spent in teaching proper form to athletes. But many elite runners and coaches agree that form cannot be taught. It is a mixture of proper training and natural talent. Many Kenyans (who are the leaders of the sport) do not focus on form at all. To do so, they feel, would take away the simplicity of it all. This may be where triathletes and traditional runners diverge. Within the sport of triathlon, two other disciplines are combined with running. Both swimming and cycling are heavy-laden with form specific training. Technique is taught to increase the efficiency and economy of the athlete. Thus it is more logical for a triathlete to be open to the discussion of form in running, whereas a runner would not.

Not only do those in triathlon and running differ in opinion, but many leading doctors and scientists differ in opinion as well. Runner’s World ran an article in the October 2004 issue that cited three biomechanists who each had a different opinion on the legitimacy of the Pose Method. Ray M. Fredericksen, M.S. works in the orthopedic Biomechanics Lab at Michigan State University views the Pose Method as a “sound practical concept,” he then continues, “Most efficient runners are midfoot strikers. And running is a matter of momentum, of picking your foot off the ground and swinging your limb forward. Naturally, you will lean.” As a biochemist and distance runner technique expert from Brigham Young University, Iain Hunter, Ph.D. is more doubtful of the Pose Method. “It will not be beneficial for sprinters, as you need a large force applied to the ground for that, and I worry about its economy for long distance.” Keith R. Williams, Ph.D. of UC Davis is even more skeptical of the Pose Method and states that “There is no supportive evidence that running on the ball of the foot is better than landing with the heel first. Most people automatically do what’s most comfortable and efficient.” With continued studies—depending on the results—the scientific community may back the Pose Method theory. If Dr. Romanov’s method achieves that level of support from biomechanists the running community may embrace the Pose Method as well. However, it is more likely that the running community will keep using the methods that have been working for them. It is the prevailing belief with traditional runners that even if injury rates may be more frequent, running is a natural action that cannot be taught.

Some may wonder why it is such a controversial debate between runners and triathletes. Some may also wonder why one group has embraced the Pose Method while the other has not. Both sides have facts behind their reasoning. The form controversy among triathletes and runners may be beneficial to each sport in the sense that awareness and discussion among professionals are furthering the body of knowledge for the sports. As researchers and biomechanists continue their studies on the Pose Method a paradigm shift may take place among the running community. A caution must be sent forth; however, with any change in form one must be careful. The change itself may cause injury if the runner does not go about it in a smart way. Slowly change your form over a long training period. Build up to changes in your technique and allow your body to adapt. In the end, it is a personal decision to run with the Pose Method or not. What works for some may not work for others. If the way an athlete is currently running causes him or her chronic pain a reevaluation may be needed. There is no need to run with Achilles tendon problems or an inflamed IT Band. Run safe. Run Smart.

This is another article I wrote for the same writing class. I was in a Triathlon class at the time and my teacher was a huge supporter of the Pose Method. I never really got into it because I felt like I was sprinting all the time and that I wasn't relaxed when I ran. I think it has some sound running principles behind it, but I'm a little skeptical on its economy over long distances.