How to Run using the Pose Method

Drills and exercises for runners for a lifetime of faster, farther and injury-free running
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  • Lectures 94
  • Contents Video: 2 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
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    Available on iOS and Android
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About This Course

Published 8/2014 English

Course Description

The Learn How to Run Program is a comprehensive 12-week course with three simple goals for it's participants: Prevent Injuries, Run Faster, and Run Longer. The course is structured into two categories. The first is to provide simple, yet sufficient, foundational knowledge about movement and running. The second is a complete set of drills and exercises along with a schedule for practical skill development. No other methodology about running has a standardized, systematic approach backed by over 40 years of research and practical implementation. By the end of the course you'll be running freely and without injuries.

What are the requirements?

  • Recommended Materials include the Pose Method of Running Book

What am I going to get from this course?

  • Improve running performance
  • Improve mechanics
  • Prevent Injuries
  • Run Faster
  • Run Longer

What is the target audience?

  • Running Instructors and Coaches
  • Runners
  • Athletes
  • Fitness Enthusiasts

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Week 1: Program Overview
Week 1: Program Overview
Preview
01:21
Self-Assessment Instruction
02:25
What do you know about Running?
02:26
Running Concepts Introduction
02:39
Drills and Exercises Introduction
02:27
Weekly Training Schedule Overview
01:56
Drill #1 - Springess Position
00:30
Drill #2 - The Running Pose
01:11
Drill #3 - Body Weight Perception
00:48
5 questions

Short Quiz, covering the basic topics of week 1.

Section 2: Week 2: Program Foundations
Week 2: Program Foundations
Preview
01:03
Basic Movement Fundamentals
02:11
Understanding Perception
01:39
Week 2 Training Schedule
00:44
Drill #1 - 2 Leg Hops
00:49
Drill #2 - Skip
00:48
Drill #3 - Toes In-and-Out
01:01
Drill #4 - Side-to-Side Pendulum
01:10
Drill #5 - Front Lunge
01:04
5 questions

A brief quiz covering the topics covered in Week 2.

Section 3: Week 3: Pose, Fall, Pull
Week 3: Pose, Fall, Pull
Preview
01:07
What is the Pose Method of Running?
01:25
How to Prevent Injuries
00:33
How to Run Faster
00:38
How to Run Longer
00:39
Week 3 Training Schedule
00:44
Drill #1 - Pony
01:06
Drill #2 - Timber Drill
00:48
Drill #3 - Timber Drill in Pose
00:49
Drill #4 - Running Backwards
00:55
5 questions

A brief quiz covering the topics covered in Week 2

Section 4: Week 4: The Stride - Frame by Frame
Week 4: The Stride - Frame by Frame
Preview
01:14
Anatomy of a Stride
03:47
6-Point Running Analysis
02:38
Week 4 Training Schedule
00:44
5 questions

A brief quiz covering the topics covered in Week 4.

Section 5: Week 5: Warm-Up and Cool-Down
Week 5: Warm-Up and Cool-Down
Preview
01:05
Warm-Up Routine
01:00
Flexibility vs Stretching
01:37
Week 5 Training Schedule
00:44
Drill #1 - Criss Cross
00:59
Drill #2 - Front-to-Back Pendulum
01:05
Drill #3 - Twist
00:59
Drill #4 - Face Down Hip Dips
00:49
Drill #5 - 2 Leg Hops Backwards
01:06
Lower Body Flexibility Routine
04:44
5 questions

A brief quiz covering the topics covered in Week 5.

Section 6: Week 6: Preventing Injuries
Week 6: Preventing Injuries
Preview
01:37
The Heel Strike
02:14
The Mid-Foot Strike
03:45
The Forefoot Strike
01:45
Week 6 Training Schedule
00:44
Drill #1 - Bodyweight Perception in Pose
00:49
Drill #2 - Foot Tapping
00:59
Drill #3 - Change of Support
01:03
5 questions

A brief quiz covering the topics covered in Week 6.

Section 7: Week 7: Running Faster
Week 7: Running Faster
Preview
01:17
Geometry of Running
01:47
Arm Pumping
01:14
Paw Back
01:18
Active Push-Off
01:58
Week 7 Training Schedule
00:44
Drill #1 - Timber Drill to Run
01:06
Drill #2 - Timber Drill to Run in Pose
01:01
Drill #3 - Wall Fall
00:49
Drill #4 - Wall Fall in Pose
00:59
5 questions

A brief quiz covering the topics covered in Week 7.

Section 8: Week 8: Running Longer
Week 8: Running Longer
Preview
01:24
Active Landing
01:12
Knee Drive
01:08
Pulling
01:52
Week 8 Training Schedule
00:44
Drill #1 - Kick Starter
01:14
Drill #2 - Elevated Front Lunge
00:56
Drill #3 - Seated Resistance Pull
01:08
5 questions

A brief quiz covering the topics covered in Week 8.

Section 9: Week 9: Common Injuries
Week 9: Common Injuries
Preview
01:11
How you get Injured
01:31
When most Running Injuries Occur
03:11
Week 9 Training Schedule
00:44
Drill #1 - Hands Clasped in Front
00:50
Drill #2 - Hands Clasped Behind
00:46
Drill #3 - Palm on the Lower Back
00:36
Drill #4 - Finger on your Belly Button
00:48
5 questions

A brief quiz covering the topics covered in Week 9.

Section 10: Week 10: Shoes and Surfaces
Week 10: Shoes and Surfaces
Preview
01:24
Running on Different Surfaces
03:20
Running Shoes
02:09
Week 10 Training Schedule
00:44
Drill #1 - Face Down Hip Dips with a Leg Up
01:04

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Instructor Biography

Nicholas Romanov, Sports Scientist

Dr. Nicholas Romanov is a two-time Olympic coach and world-renowned sports scientist with a career spanning over forty years. He has conducted research worldwide, including in the United States, Canada, the United Kingdom, South Africa, and New Zealand. As a former elite, record holding, national high jumper, Dr. Romanov created the Pose Method in the 1970s. He founded Romanov Academy in the 1990s to certify and educate coaches teaching sports technique. There are now thousands of Pose Method® certified Technique Specialists worldwide. Over the last several decades, the Pose Method® has been utilized at an institutional level with large organizations including the United States Military, CrossFit, and professional sports programs including the National Triathlon teams of Great Britain, United States, and Russia. Dr. Romanov also works with medical professionals including physical therapists, podiatrists and orthopedic surgeons. He travels around the world conducting research, consulting professional sports organizations and does presentations as a motivational speaker. Dr. Romanov lives in Miami.

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