Why is Pose running the answer? Lots of reasons: less injury, efficiency in stride, less energy expended, faster times! Let's review some of what we've already learned through drills, workouts and my preaching. So a friend asks you about this CFE stuff and how do you answer? What is the Pose running method and what are it's key points?
THE BASICS
* Lean machine: At all times, angle your body forward to the point where you feel you're about to fall. Do not bend at the waist. To go faster, lean more.
* S-shaped body form: Run with your back straight and your knees slightly bent at all times, including at impact. You should run at a height two or three inches shorter than your normal standing height.
* Short stride: Your foot should land under your body, not ahead of it. Remember that "distal" (far from body) equals weak, poor leverage, while close to core equals strength and good balance.
* Land on forefoot, not heel: Initially contact the ground only on the ball of the foot. Landing on the heel transmits maximum shock and has a momentum-killing "braking" effect
* Fast cadence: Minimum leg turnover should be 180 to 190 strides per minute. Increase as you get fitter and want to go faster. Remember: The longer the foot's on the ground, the more momentum you lose.
* Pull, not push: This is the hardest-to-master part of the pose technique. After the foot strike, pull the heel straight up in the direction of the butt by contracting the hamstring. It should go up like a rubber band. Fight the urge to push off from the toes as you normally do, instead using the quads and calves.
* Flick it: Don't yank the foot up; flick it up just enough to get it off the ground an inch or so. It will continue upward on its own; the faster you're running, the higher it goes.
* Free fall: Once airborne, don't reach with your stride. You're in flight, carried along by your center of mass. The foot will travel in a natural arc, then drop like a plumb line without any muscle activity.
Let's keep moving forward together!
This week's fun:
WED: 3 rounds of (20sec on/60sec off, 20sec on/50sec off, 20sec on/40sec off, 20sec on/30sec off, 20sec on/20sec off, 20sec on/10sec off). 2 min between rounds.
FRI: 3 x (200m + 400m + 600m) Work:Rest 1:1. Rest the exact time it takes to complete each interval in a set.
SUN: 3 x 1-mile repeats at Birdsall Park Loop. Rest 3-4 min between miles.
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