The Pose Method of Running: An Introduction

pose method of runningRunning is one of the most natural things we can do as humans. Think back of when you were a child and you had tons of space laid out in front of you. What is your first instinct? To just run. To fly through the grass and feel the wind in your hair and on your face.

Even though running is a natural act that our body urges us to do, there are many people that are injured by running the wrong way. That’s why being aware of your stride and how your feet fall on the ground is so important to those who run frequently. Running, like many aspects of exercise, has a science to it that is important to know if you partake in the activity. Whatever your favorite form of exercise is, it is good to know the inner workings of what exercise does to your body. This course helps you understand how exercise affects your body and includes six ways to incorporate fitness into your life.

Once you have a basic understanding of how exercise affects the body, you can start building up to your running style. One of the more popular methods runners use is the Pose Method of Running. This method helps prevent injury as well as increase strength. Read on for more information on the Pose Method.

What Is the Pose Method?

The Pose Method of Running is exactly how it sounds: running through poses. It takes a look at all the different ways the body can move (and there are a lot) and applies it to running form. While the Pose Method can be applied in any type of human movement, it is especially helpful when it comes to running.

The Pose Method was created in 1977, with many different methods within it. The Pose Method for Running is just one of the many methods offered. It is also the most-used method, as a result of how popular running has gotten over the years.

With running and everyday life, your posture is one of the most important elements that determines success and performance. It is necessary to have good posture not just for performance, but for your health as well. Improve your posture and create a solid base for your running with this course, which will teach you stretching and exercise techniques to obtain better posture.

The Pose Method of Running

There are many reasons why people get injured while running. It could be that they did not warm up and stretch properly before embarking in running activity. It could also be a result of going too hard too fast or too far too quickly when it comes to the actual act of running. For many people, they could just have weak muscles that get extra strained as a result of running. Whatever the cause, injury happens quite frequently in the sport of running.

The first aspect of the Pose Method of Running is technique, which is the base of good running. There are three elements to the method: pose, fall and pull. The focus with these elements is gravity and using it to your advantage. Instead of fighting gravitational pull, you are using your body to work with it. Pose, the first of the three elements, refers to the runner’s S-stance (the name comes from what the runner looks like when running — for example, the lifted leg behind the body forms the entire body into an ‘S’ shape). This shape helps to align shoulders, hips and ankles with the supporting leg. Using the ball of their foot, the runner switches to the other foot while letting gravity do the work. The support foot is pulled from the ground, which allows the body to go forward. The other foot falls freely, as it changes positions with the support foot.

The result of this form is 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, as well as minimizes vertical oscillation (the amount of vertical up-and-down movement while running).

Practice the Pose Method of Running

If you are interested in incorporating the Pose Method of Running into your running style, there are a few things that you need to be conscious of when you are running. The first and most important is maintaining that S shape. Keep your knees bent slightly and lean forward slightly, coming from the ankles, in order to maintain this shape. When you run, be sure to pull your legs up under the hip, instead of pulling them up under the buttocks. Complete the method with the ball of your foot landing underneath the body. Like all new things incorporated into your life, the Pose Method of Running is going to take practice. Set aside a little time each day to focus on your running technique. Run smaller lengths and focus on your stride and style. The more you are able to practice getting these good, quality miles in, the more your body will start to adapt to this running method. Once you feel that your body is properly adapted to the running method, you can go further distances while maintaining your technique.

Becoming a Better Runner

The Pose Method of Running is just one way to become a stronger, faster and healthier runner. Your overall running performance, however, is one that is diverse and should be rounded out with cross training, nourishment and overall body wellness. There are many aspects of your lifestyle you can tweak and change that will help improve your performance as a runner. Here are a few examples of exercises and foods to incorporate into your life that will improve your health and wellness.


Plyometrics is also referred to as jump training, as a result of how much you bounce around doing these exercises. The goal of plyometrics is to move the muscle from exertion to contraction in a rapid way. These exercises help strengthen leg muscles and get them to react quicker, which can help out with running speed and strength. In addition to your normal running routine, plyometric exercises can help target and work different muscle groups in your legs that may not get the same kind of workout by just doing running. If you are interested in learning more about plymetric training, we offer a course that can teach you the specific exercises, but also help you learn more about the exercise and how it affects the body.


Whether you are looking to lose weight or not, your diet is an important part to your running performance. By being mindful of what you put into your body, you will be able to give your body the nutrients it needs to be able to perform at its peak. In this instance, ‘diet’ is not about losing weight, but more about creating a healthy lifestyle for yourself. There’s a reason why you feel sluggish after eating fast food and more energized after eating fresh fruits and vegetables. This is the perfect example of why diet affects performance. Long distance runners can eat Big Macs without gaining weight, but if they want to win races, they need to reevaluate their diet. Luckily, there are many different diets out there that can fit your lifestyle and fitness needs. Many people swear by vegetarian and vegan diets (you can lean more about plant-based diets by reading this blog), while others say they need meat in their diet to help perform. It really depends on what you think is right for you. The main point, however, is that you are providing your body with an ample supply of nutrients through fresh foods.


Another example of a great cross training exercise is yoga. This exercise is less intense on your body, but still provides your body with the strength training and flexibility it needs to be better at running. With yoga, you are able to still exercise and get your daily fitness needs in, but in a low-impact way. The poses throughout your yoga practice will also give your body the time it needs to stretch out and prevent injury. Yoga also targets your core, which is important to strengthen, as it balances and helps propel the body while running. It is an overall body workout that is relaxing yet challenging at the same time. Yoga also helps clear the mind, as you have to focus on your breath and holding your poses. It is known to be a form of meditation that can reduce stress and anxiety and also help you sleep. As far as cross training goes, yoga is one of the best options for runners. To learn more about yoga and how to practice it, we offer this course, which is an introduction to yoga.