Running related injuries are rising despite the increase in sports injury research, according to Sports Injury Bulletin's website. The Pose Method was developed in the 1970s by Russian scientist and coach Dr. Nicholas Romanov. It is described as a "controlled fall" that involves gently leaning forward and striking with the mid-foot as opposed to the more common heel strike. Specific drills and exercises promote proper form, increase strength and reduce injury risk.
Standing in Proper Pose Form
This pose should be held statically for at least 30 seconds to practice balance. Stand on your mid-foot and keep your shoulder, hip and ankle vertically aligned. Slowly pull your ankle up under the hip using only your hamstring. It is important to feel your weight shift from one leg to the other before pulling up. Valerie Hunt, a certified Pose Method coach in Austin, Texas, stresses the importance of feeling your hamstring pulling up as opposed to focusing on your leg dropping. She notes that your foot should always come up directly underneath the hip and not in front of it.
Pony Drill
This drill practices changing support using your hamstrings with minimal effort and small range of movement. While standing in Pose form, lift the ankle of your support leg and quickly allow your body weight to shift to the other leg. Slowly put this form into practice by pulling your ankle up under the hip using the hamstrings and allowing the nonsupport leg to drop under the force of gravity. Practice this slowly a minimum of two to three times daily and repeat approximately 10 to 15 times on each leg.
Jumps
One element of the Pose Method involves a high stride rate. Runners should strive for a cadence of 180 steps per minute, says Coach Hunt. She advises athletes to practice small hops and jumps so that you find your spring and get your feet off the ground quickly. Remember, the momentum from the hopping support leg should come from the hamstring. Make sure your ankle is relaxed when lifting the leg, otherwise you may put stress on your Achilles or calf muscles. Like the pony drill, practice this drill a minimum of two to three times daily and repeat for approximately one minute at a time.
Core Strength and Training
The Pose Method relies not only on good form, but also core stability. In addition to proper form practice, general core and hip strengthening exercises should also be employed. According to the Mayo Clinic, core exercises make it easier to perform most physical activities, and a strong core also reduces the risk of injury or strain to major muscle areas, such as the back and hips. Perform exercises such as planks, bridges, abdominal crunches, squats and lunges as part of your regular exercise routine.
