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Cuộc cách mạng trong chạy bộ: làm thế nào để chạy nhanh hơn, xa hơn và không chấn thương suốt đời: phương pháp Pose của tiến sĩ Romanov
Làm thế nào để chạy nhanh hơn, xa hơn và không chấn thương suốt đời - Phương pháp Pose của Tiến sĩ Romanov
Có phải chúng ta đã chạy sai cách?
Có phải chúng ta đã chọn sai loại giày để chạy?
Kiểu sải chân an toàn nhất là gì?
Có bao nhiêu loại?
Và rốt cuộc thì một sải chân là gì?
Cho đến bây giờ vẫn chưa có sự chỉ dẫn rõ ràng nào giúp giải toả được những thắc mắc này. Cuốn sách Cuộc cách mạng trong chạy bộ cung cấp cho cả những người chạy bộ vừa mới bắt đầu và cả những ai có nhiều kinh nghiệm mọi thứ họ cần biết để chuyển sang một cách chạy an toàn và hiệu quả cũng như làm chủ một cách chạy an toàn và hiệu quả hơn về mặt sinh học nhằm giúp cải thiện hiệu suất và giảm thiểu hao mòn trên cơ thể.
Cuốn sách Cuộc cách mạng trong chạy bộ được một người hai lần làm huấn luyện viên Olympic viết và ông là cha đẻ của Phương pháp Pose, người đã tạo ra sự chuyên nghiệp trong chạy bộ, một hướng dẫn cần thiết cho tất cả các vận động viên mong muốn chạy nhanh hơn và xa hơn mà không bị chấn thương.
Hơn cả một nguồn tham khảo phù hợp với mọi đối tượng, Cuộc cách mạng trong chạy bộ cung cấp cho độc giả những hướng dẫn rõ ràng, hoàn chỉnh với các minh họa hữu ích, để người đọc có thể dễ dàng áp dụng vào phong cách chạy đặc thù của mình nhằm chạy an toàn, thông minh và hiệu quả trong những thời gian tới.
Có phải chúng ta đã chạy sai cách?
Có phải chúng ta đã chọn sai loại giày để chạy?
Kiểu sải chân an toàn nhất là gì?
Có bao nhiêu loại?
Và rốt cuộc thì một sải chân là gì?
Cho đến bây giờ vẫn chưa có sự chỉ dẫn rõ ràng nào giúp giải toả được những thắc mắc này. Cuốn sách Cuộc cách mạng trong chạy bộ cung cấp cho cả những người chạy bộ vừa mới bắt đầu và cả những ai có nhiều kinh nghiệm mọi thứ họ cần biết để chuyển sang một cách chạy an toàn và hiệu quả cũng như làm chủ một cách chạy an toàn và hiệu quả hơn về mặt sinh học nhằm giúp cải thiện hiệu suất và giảm thiểu hao mòn trên cơ thể.
Cuốn sách Cuộc cách mạng trong chạy bộ được một người hai lần làm huấn luyện viên Olympic viết và ông là cha đẻ của Phương pháp Pose, người đã tạo ra sự chuyên nghiệp trong chạy bộ, một hướng dẫn cần thiết cho tất cả các vận động viên mong muốn chạy nhanh hơn và xa hơn mà không bị chấn thương.
Hơn cả một nguồn tham khảo phù hợp với mọi đối tượng, Cuộc cách mạng trong chạy bộ cung cấp cho độc giả những hướng dẫn rõ ràng, hoàn chỉnh với các minh họa hữu ích, để người đọc có thể dễ dàng áp dụng vào phong cách chạy đặc thù của mình nhằm chạy an toàn, thông minh và hiệu quả trong những thời gian tới.
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First published September 30, 2014
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Displaying 1 - 30 of 68 reviews
February 27, 2017
I've been working hard on my running form lately. Trying to change it for more efficiency, lower injury and faster times. The pose method is essentially the method of the modern day runner. Nicholas does a great job of breaking down the technique and gives a step by step workbook for implementation. He talks about shoes, journal keeping and the fact that running truly is a skill. Take out the earbuds and focus on your body. Highly recommend this book, from the creator. For experienced runners and beginners, there is something to be gained here by all.
December 29, 2015
The Running Revolution is, above all else, a methodology. It's not just a book about running, it's based around a specific version of running and it builds a complete program for you to learn how that works, transition to it, and get better and faster at it. It's a complete book, but it does rely on a single, overarching premise.
That you buy into the idea of the Pose Method of running.
The book's primary author, Dr. Nicholas Romanov, is listed as the creator of the method, with decades of coaching and sports science experience across multiple continents and is the founder of the Romanov Academy, an institute dedicated to the spreading of the Pose Method.
Dr. Romanov is big on stretching, preparation, and targeted strength training. In my former running life, these are all things I sucked at. I know better now, but I wish I'd known better then. As a matter of fact, he's so big on preparation and doing things right to avoid injury prevention that we're more than a third of the way through the text before we actually get to the pose method itself. Odd, and yet fitting.
Whether I summarize this well or not, as explained in the book, there are nine phases in a running stride, but only three of them are really important, as in invariable and biomechanically optimal, and these are the ones the Pose Method focuses on to improve your running: Pose, Fall, Pull.
The Pose is all about body alignment, the moment of maximum energy potential to propel yourself forward. There's a strong emphasis on forefoot landing to go with this as the author argues that it provides the smoothest transition with the ground. (I think it's important to notice a slight difference in terminology, too: heel strike, midfoot strike, forefoot landing. A not-so-subtle adjustment, because obviously a landing is better than a strike.)
When you Fall, it's to get an assist from gravity, but not too much. The faster the Fall, the faster the run, but only too a point. In fact, you're supposed to Fall at no more than 22.5 degrees. I've read a couple of comments where this number is thrown out as garbage and where do you get it. To me, this number actually makes a lot of sense by itself. It's a quarter of the way to 90 degrees, or horizontal. It seems reasonable to me that it's going to be hard to recover if you're falling farther than this.
The Pull is the simplest of the three to consider. Conventionally, you push off the lead foot to drag yourself forward. In the Pose Method, you're pulling the rear foot forward into the next stride.
There are a lot of things I like in the book. Dr. Romanov is a big advocate of keeping a training journal, something I've done in the past, though he thinks whatever you do for one should take into account much more than just the numbers involved. I think I'm likely to move in this direction.
He also advocates filming yourself running to study how you can do it better. Actually, this is an assignment at several points during the program and is supposed to be a regular exercise going forward. Probably, you'll need some help with that, and it's recommended.
There are also exercises and training techniques in every lesson and at every level, plus lots of discussion around injury prevention and about body mechanics, and I love that there's a whole lesson on the achilles tendon, about how it's not designed to push your foot off the ground, but to absorb impact.
Overall rating: 3.5 stars. Remember how I said the book relies on you, the reader, buying into the premise of the Pose Method? I'm not sure that I do, but it's interesting enough and I'm curious enough that I may explore it as I gear up my running again.
That you buy into the idea of the Pose Method of running.
The book's primary author, Dr. Nicholas Romanov, is listed as the creator of the method, with decades of coaching and sports science experience across multiple continents and is the founder of the Romanov Academy, an institute dedicated to the spreading of the Pose Method.
Dr. Romanov is big on stretching, preparation, and targeted strength training. In my former running life, these are all things I sucked at. I know better now, but I wish I'd known better then. As a matter of fact, he's so big on preparation and doing things right to avoid injury prevention that we're more than a third of the way through the text before we actually get to the pose method itself. Odd, and yet fitting.
Whether I summarize this well or not, as explained in the book, there are nine phases in a running stride, but only three of them are really important, as in invariable and biomechanically optimal, and these are the ones the Pose Method focuses on to improve your running: Pose, Fall, Pull.
The Pose is all about body alignment, the moment of maximum energy potential to propel yourself forward. There's a strong emphasis on forefoot landing to go with this as the author argues that it provides the smoothest transition with the ground. (I think it's important to notice a slight difference in terminology, too: heel strike, midfoot strike, forefoot landing. A not-so-subtle adjustment, because obviously a landing is better than a strike.)
When you Fall, it's to get an assist from gravity, but not too much. The faster the Fall, the faster the run, but only too a point. In fact, you're supposed to Fall at no more than 22.5 degrees. I've read a couple of comments where this number is thrown out as garbage and where do you get it. To me, this number actually makes a lot of sense by itself. It's a quarter of the way to 90 degrees, or horizontal. It seems reasonable to me that it's going to be hard to recover if you're falling farther than this.
The Pull is the simplest of the three to consider. Conventionally, you push off the lead foot to drag yourself forward. In the Pose Method, you're pulling the rear foot forward into the next stride.
There are a lot of things I like in the book. Dr. Romanov is a big advocate of keeping a training journal, something I've done in the past, though he thinks whatever you do for one should take into account much more than just the numbers involved. I think I'm likely to move in this direction.
He also advocates filming yourself running to study how you can do it better. Actually, this is an assignment at several points during the program and is supposed to be a regular exercise going forward. Probably, you'll need some help with that, and it's recommended.
There are also exercises and training techniques in every lesson and at every level, plus lots of discussion around injury prevention and about body mechanics, and I love that there's a whole lesson on the achilles tendon, about how it's not designed to push your foot off the ground, but to absorb impact.
Overall rating: 3.5 stars. Remember how I said the book relies on you, the reader, buying into the premise of the Pose Method? I'm not sure that I do, but it's interesting enough and I'm curious enough that I may explore it as I gear up my running again.
July 2, 2017
This was a good book for adjusting your running position to a better pain free one. I've got a half marathon in a few months and a full marathon following. This book might be one to return to to give the workouts a try but I'll refer to a marathon training book first.
May 15, 2022
Phương pháp Pose hay chạy đáp bằng mũi chân là một truyền thuyết phổ biến trong giới chạy bộ. T biết đến kỹ thuật này từ 2017 nhưng ko thực hiện vì các video hướng dẫn bằng Tiếng Việt thường quên một chuyện. Đó là để đáp bằng mũi chân thì bạn cần ngã về phía trước. Từ lúc biết điều này, áp dụng kỹ thuật Pose trở nên dễ dàng hơn.
Điều đáng nói hơn nữa ở đây chính là tốc độ. Khi chạy theo tư thế Pose t dễ dàng đạt pace 6 trong khi một thời gian dài t mắc kẹt ở pace 7.
Lượt đọc này t chưa áp dụng cụ thể các bài tập trong sách vì chỉ mới đọc lướt. Tuy vậy cấu trúc nhiều bài tập khá khắt khe và chi tiết nên t phần lớn sẽ tập theo cách của mình thay vì áp dụng nghiêm ngặt những thứ trong sách. Trước mắt t cần tập trung vào 2 bài tập Uốn dẻo và Tăng sức mạnh. Một thứ nữa mà t định áp dụng là lịch tập luyện cho cự li 21. Hy vọng nó sẽ giúp ích cho giải chạy Nha Trang mà t sắp tham dự sau 3 tháng tới.
Cho đến hiện tại sau 1 tháng áp dụng Pose cơ bản thì ngoài tốc độ, t ko thấy đầu gối của t khá hơn. Ngoài ra thì Pose còn khiến cơ thể t đốt năng lượng nhanh hơn và chân nhanh mỏi hơn
Điều đáng nói hơn nữa ở đây chính là tốc độ. Khi chạy theo tư thế Pose t dễ dàng đạt pace 6 trong khi một thời gian dài t mắc kẹt ở pace 7.
Lượt đọc này t chưa áp dụng cụ thể các bài tập trong sách vì chỉ mới đọc lướt. Tuy vậy cấu trúc nhiều bài tập khá khắt khe và chi tiết nên t phần lớn sẽ tập theo cách của mình thay vì áp dụng nghiêm ngặt những thứ trong sách. Trước mắt t cần tập trung vào 2 bài tập Uốn dẻo và Tăng sức mạnh. Một thứ nữa mà t định áp dụng là lịch tập luyện cho cự li 21. Hy vọng nó sẽ giúp ích cho giải chạy Nha Trang mà t sắp tham dự sau 3 tháng tới.
Cho đến hiện tại sau 1 tháng áp dụng Pose cơ bản thì ngoài tốc độ, t ko thấy đầu gối của t khá hơn. Ngoài ra thì Pose còn khiến cơ thể t đốt năng lượng nhanh hơn và chân nhanh mỏi hơn
January 1, 2022
This book prescribes a method of running that involves landing forefoot and it goes through various stages with the pose stage being the fundamental starting point. So, the basic idea behind the book is rather simple and is summarized in the appendix. Landing forefoot under the hips, leaning forward while keeping upper body upwards to get assistance from gravity and quick pulling the base foot up towards the hips using hamstring muscles is the core of this program. There is no active knee-drive, no toe-off. The rest is sequencing the stages with correct timing. As it depends on quick pull up, strength of the hamstring muscles is quite critical in this method.
The rest of the book is quite repetitive in terms of these basics. Besides the basic ideas, the book presents a training program with week to week progression steps to achieve this way of running. I think there is some merit in pursuing it and whoever pursues it may see benefits of this systematic approach.
While the author claims these basic principles are a result of scientific studies, there are almost no references to any actual study, no footnotes whatsoever. Given there are other methods besides the pose method described in this book that are essentially equally effective schemes, one must take the claim of pose method being the science based method and only correct way to run with a grain of salt.
Finally, while there are some pictures to describe the method, I think a lot of the content is best described via videos with voiceover and going over frame by frame and explaining as the video progresses. This is is especially important when it comes to transitions and drills the author is talking about. As such this book needs a modern update.
The rest of the book is quite repetitive in terms of these basics. Besides the basic ideas, the book presents a training program with week to week progression steps to achieve this way of running. I think there is some merit in pursuing it and whoever pursues it may see benefits of this systematic approach.
While the author claims these basic principles are a result of scientific studies, there are almost no references to any actual study, no footnotes whatsoever. Given there are other methods besides the pose method described in this book that are essentially equally effective schemes, one must take the claim of pose method being the science based method and only correct way to run with a grain of salt.
Finally, while there are some pictures to describe the method, I think a lot of the content is best described via videos with voiceover and going over frame by frame and explaining as the video progresses. This is is especially important when it comes to transitions and drills the author is talking about. As such this book needs a modern update.
January 5, 2019
“Failure to improve is rarely a physical failure; it’s almost always an entirely mental shortcoming.”
Very interesting read on running and form. It got me thinking more about my form and it gives pointers on how to improve. If you're really into the pose method it has a full training schedule to get you started.
There's a lot of back and forth in the running community on whether or not the pose method is superior. What I can say with myself is that working on some of the methods described in the book have heped take me from in pain running, missing workouts due to injury or problems, to running 60-80 miles a month while maintaining heavy lifting in the gym 3-4x a week.
If you're ever had chronic running injuries, there may be a few ideas in here to help you out.
Very interesting read on running and form. It got me thinking more about my form and it gives pointers on how to improve. If you're really into the pose method it has a full training schedule to get you started.
There's a lot of back and forth in the running community on whether or not the pose method is superior. What I can say with myself is that working on some of the methods described in the book have heped take me from in pain running, missing workouts due to injury or problems, to running 60-80 miles a month while maintaining heavy lifting in the gym 3-4x a week.
If you're ever had chronic running injuries, there may be a few ideas in here to help you out.
July 6, 2017
The thesis of this book is that there is One True Running Form, which the author distilled by observing great runners. I'm afraid that's not a very convincing argument. That being said, I'm open to the idea that some of the ideas he puts forth are good for everyone and might make an effort to incorporate them in my own running. But the prescribed adoption plan seems ridiculously slow/light. Stop all my current running and do these 10 minute workout/drills for a few months? No thanks.
October 6, 2022
This is a guide on how to optimize your running form towards forefoot striking. It's a little tough maybe to convey this content in a book but I enjoyed the (relatively short) read.
June 20, 2020
Just reading the theory in this book is interesting enough and can improve your running technique. To prevent injuries, probably all the exercises in the book should be done at pace specified. The book is actually like manual for running.
January 18, 2023
The Running Revolution by Dr. Nicholas Romanov is a self-help book with many illustrations about how to run correctly. The target audience for this book is all runners, including beginners and professionals. The author is the creator of the Pose Method, which includes all of the techniques shown in this book.
I picked up this book because I recently started running barefoot and wanted information about how to do it correctly. I knew that running barefoot uses a different technique than when wearing shoes. One significant difference is you should land on your forefoot instead of your heel. However, I didn't know the correct form or how to learn to land softly on my feet. So, I'm researching to get advice from the experts on how to run barefoot without getting injuries.
As I looked through the book, I noticed that most of the book consisted of illustrations that demonstrated different poses. Most self-help books begin with science or facts and then lead into the method or steps halfway through the book. However, The Running Revolution starts right with the different exercises for the Pose Method. Illustrations take up most of the space in the book, which is good because then you can see how to do each pose correctly.
The Running Revolution, Synopsis
The author explains and illustrates The Pose Method in The Running Revolution. He created this method after observing elite runners and noticed how they all had similar movements while running. These techniques are taught in this book to help you run faster with optimal form while decreasing the chances of injury.
Preparatory Work
The author first gives suggestions on tasks to perform before beginning the drills. The following items are a few from the list mentioned in the book.
Buy a journal. Begin by writing in a journal about your past experiences with running, and then keep the journal going with new entries after each drill you do in the book. You will journal your observation after each training session. Write down what you have learned and your emotions. Also, write what you know you are doing wrong and ways you will improve the next time. Lastly, write down the improvements you have made. Notice what you have done right.
Take a video of you running. Taking video is crucial so you can see exactly how you run rather than how you think or feel. Before doing the Pose Method drills, have someone take a video of you running so you will have before and after pictures. You should take a view showing your whole body to observe your form when you replay it. The author instructs you when to take more videos after you complete a few drills. This exercise will help you see how you have improved in your form. It will also show you precisely what you are doing when you run. It may be different from how you thought you were running.
Purchase the right shoes. Pick the right shoes, preferably without much cushioning. To start running correctly, you must wear the right shoes. Most new shoes available now have elevated heels and toes, encouraging you to land on your heel and roll through to your toes. Conversely, The Pose Method technique teaches you to land on your forefoot instead.
The Running Revolution Pose Method
The author gives a routine consisting of stretches and warmup exercises to be performed before every workout. These will help build the muscles that you need for running. Then he teaches you ten lessons that comprise the three elements of running. Each drill adds to the previous one so that you perfect the movements.
Running Pose: This is the first pose the author demonstrates. It is the foundational pose. Once you practice this exercise repeatedly, you will eventually be able to get into it instantly. It will become natural to go into this form while running.
Fall: These exercises, such as leaning against a wall, will help you to practice learning what it feels like to fall forward. Falling forward will replace conventional techniques, such as extending the leg or pulling the knee upward to run faster.
Pull: This element of running is when you pull your back foot off the ground as soon as your front foot hits the ground. You will then be in the flight phase, where both feet are off the ground simultaneously. Instead of pushing off with your back foot, you will pull it off the ground quickly.
My Analysis of The Running Revolution
The book's first half is preparatory work before the author gets into the drills. The author wants you to do 31 exercises in the warmup routine before each training or run. He shows each activity on an entire page, which takes up a third of the book. I will not be doing these movements because it isn't necessary to warm up that much. I looked them over and was going to do them, but I found that I already did a variation of each exercise while doing yoga. So instead, I'll do my yoga, which I do after I run. A good warmup routine is beneficial before going out for a run, but only a few.
I did what the author said to do in The Running Revolution by taking a video of myself running to see how my feet were landing. I was surprised that they were landing perfectly. Therefore, I can keep everything the same.
The next step was to make sure I had good form while running. I concentrated on what I learned in the drills by leaning forward and fast pulling my foot off the ground. When I focused on going into the different positions, it caused me to mess up my form. I run better when I just run and do not concentrate on how I'm doing it. It will come naturally after practicing barefoot running for a while.
I'm disappointed with the book. I didn't find anything helpful except to take videos to replay in slow motion to see my form and feet placement.
Practice Until It Becomes Automatic
I will practice the poses until I perfect them and automatically go into the correct form when I run. I do that in yoga. There are many poses that I automatically go into because my body knows where to go. I don't have to think about it. I automatically go into the correct form because I have practiced it many times. However, I won't try to change anything when I run. I will continue taking videos to take note of improvements.
The Running Revolution is suitable for people who are beginning barefoot running. The Pose Method will teach you the correct foot placement and form elite runners perform. It comes naturally for most people. Take a video of yourself running to see your running style. If you are heel striking, practicing the exercises in this book will be helpful.
I picked up this book because I recently started running barefoot and wanted information about how to do it correctly. I knew that running barefoot uses a different technique than when wearing shoes. One significant difference is you should land on your forefoot instead of your heel. However, I didn't know the correct form or how to learn to land softly on my feet. So, I'm researching to get advice from the experts on how to run barefoot without getting injuries.
As I looked through the book, I noticed that most of the book consisted of illustrations that demonstrated different poses. Most self-help books begin with science or facts and then lead into the method or steps halfway through the book. However, The Running Revolution starts right with the different exercises for the Pose Method. Illustrations take up most of the space in the book, which is good because then you can see how to do each pose correctly.
The Running Revolution, Synopsis
The author explains and illustrates The Pose Method in The Running Revolution. He created this method after observing elite runners and noticed how they all had similar movements while running. These techniques are taught in this book to help you run faster with optimal form while decreasing the chances of injury.
Preparatory Work
The author first gives suggestions on tasks to perform before beginning the drills. The following items are a few from the list mentioned in the book.
Buy a journal. Begin by writing in a journal about your past experiences with running, and then keep the journal going with new entries after each drill you do in the book. You will journal your observation after each training session. Write down what you have learned and your emotions. Also, write what you know you are doing wrong and ways you will improve the next time. Lastly, write down the improvements you have made. Notice what you have done right.
Take a video of you running. Taking video is crucial so you can see exactly how you run rather than how you think or feel. Before doing the Pose Method drills, have someone take a video of you running so you will have before and after pictures. You should take a view showing your whole body to observe your form when you replay it. The author instructs you when to take more videos after you complete a few drills. This exercise will help you see how you have improved in your form. It will also show you precisely what you are doing when you run. It may be different from how you thought you were running.
Purchase the right shoes. Pick the right shoes, preferably without much cushioning. To start running correctly, you must wear the right shoes. Most new shoes available now have elevated heels and toes, encouraging you to land on your heel and roll through to your toes. Conversely, The Pose Method technique teaches you to land on your forefoot instead.
"To maximize performance and minimize injury, you want to buy a light shoe with a sole that is flat, thin, and flexible. This allows you to develop a very precise, refined interaction between your foot and the ground - an impossible feat with a thick and inflexible shoe sole. In a movement where every hundredth of a second counts, neuromuscular coordination is crucial for getting on and off support quickly. Excess cushioning delays this process, and as a consequence, running technique deteriorates." (p. 27)
The Running Revolution Pose Method
The author gives a routine consisting of stretches and warmup exercises to be performed before every workout. These will help build the muscles that you need for running. Then he teaches you ten lessons that comprise the three elements of running. Each drill adds to the previous one so that you perfect the movements.
"With the concept of the running Pose we depart from conventional thinking that says there is no universal pattern to optimum running, that sees running as an individual style, whereby everyone runs the way that feels best to him or her - heel strike or no. Conversely, I argue that there is a universal biomechanical structure to running. The running Pose is one of the three invariable elements of running - the foundational elements that every human body passes through when running. " (p. 89)
Running Pose: This is the first pose the author demonstrates. It is the foundational pose. Once you practice this exercise repeatedly, you will eventually be able to get into it instantly. It will become natural to go into this form while running.
Fall: These exercises, such as leaning against a wall, will help you to practice learning what it feels like to fall forward. Falling forward will replace conventional techniques, such as extending the leg or pulling the knee upward to run faster.
Pull: This element of running is when you pull your back foot off the ground as soon as your front foot hits the ground. You will then be in the flight phase, where both feet are off the ground simultaneously. Instead of pushing off with your back foot, you will pull it off the ground quickly.
My Analysis of The Running Revolution
The book's first half is preparatory work before the author gets into the drills. The author wants you to do 31 exercises in the warmup routine before each training or run. He shows each activity on an entire page, which takes up a third of the book. I will not be doing these movements because it isn't necessary to warm up that much. I looked them over and was going to do them, but I found that I already did a variation of each exercise while doing yoga. So instead, I'll do my yoga, which I do after I run. A good warmup routine is beneficial before going out for a run, but only a few.
I did what the author said to do in The Running Revolution by taking a video of myself running to see how my feet were landing. I was surprised that they were landing perfectly. Therefore, I can keep everything the same.
The next step was to make sure I had good form while running. I concentrated on what I learned in the drills by leaning forward and fast pulling my foot off the ground. When I focused on going into the different positions, it caused me to mess up my form. I run better when I just run and do not concentrate on how I'm doing it. It will come naturally after practicing barefoot running for a while.
I'm disappointed with the book. I didn't find anything helpful except to take videos to replay in slow motion to see my form and feet placement.
Practice Until It Becomes Automatic
I will practice the poses until I perfect them and automatically go into the correct form when I run. I do that in yoga. There are many poses that I automatically go into because my body knows where to go. I don't have to think about it. I automatically go into the correct form because I have practiced it many times. However, I won't try to change anything when I run. I will continue taking videos to take note of improvements.
The Running Revolution is suitable for people who are beginning barefoot running. The Pose Method will teach you the correct foot placement and form elite runners perform. It comes naturally for most people. Take a video of yourself running to see your running style. If you are heel striking, practicing the exercises in this book will be helpful.
February 8, 2018
This book had a ton of information but it was a little too technical for me. I guess it’s my fault for not reading the description better. I did enjoy the information and there are a lot of useful exercises in here so it will probably stay on my coffee table to pull from when I’m working on body weight exercises. If you are a recreational runner I think there is some good info in here for you but it may be a little more technical than you need. The reason I give this 3 stars only is mainly because of the writing style, not the content. Based on the writing, the author comes across as a little arrogant and not personable. When I read something like this I like to think of it as a conversation between the author and myself but here I felt like I was getting a lecture from the author and that he was upset with me for not spending my whole life worshipping his work. I think it could’ve been written better in that context. Otherwise it’s just an okay read if you’re an average runner like myself. I thought maybe I would have some type of running epiphany after reading this but I just felt pretty normal.
October 8, 2014
Original star rating - 2. I've since gone back through the book to pick apart a few useful tools to help me, as such I've bumped my rating to a 4. I expected a more thorough approach in the explanations regarding the type of shoe section. The pose method of running is well known, but it is not the only way to approach running. With a title using the word "revolution", I expected a lot more new information or scientific studies. I would have appreciated more investigation into the benefits of strength training and it's relation to distance running. Upon my second and third reading, I find this to be a useful book among many.
September 9, 2015
Running is a skill
Finally! Running can and should be taught as a skill. Just because you can run does not mean that you are good at it. Romanov has used his experience as a coach and created "the pose method" an efficient way of running. With this book you will learn this method. Practical exercises for running, strength and mobility. How to coach yourself and fine tune your technique. Videos in the book are magnificent and complement the book extremely well. And lastly you will get programs you can follow depending on your goals. A must read for all coaches and runners.
Finally! Running can and should be taught as a skill. Just because you can run does not mean that you are good at it. Romanov has used his experience as a coach and created "the pose method" an efficient way of running. With this book you will learn this method. Practical exercises for running, strength and mobility. How to coach yourself and fine tune your technique. Videos in the book are magnificent and complement the book extremely well. And lastly you will get programs you can follow depending on your goals. A must read for all coaches and runners.
April 1, 2015
A good guide to the running for life, injury free.
All things we do in life are bounded by rules of the world. We can do the same thing differently, but we may not be efficient in getting the desired outcome.
This book explained the technicality of how to run efficiently, to produce a better result and yet maintain injury free.
All things we do in life are bounded by rules of the world. We can do the same thing differently, but we may not be efficient in getting the desired outcome.
This book explained the technicality of how to run efficiently, to produce a better result and yet maintain injury free.
November 15, 2017
Not really a revolution
May 3, 2023
Có quá nhiều thứ mới cần phải học để chạy bộ
July 9, 2023
The Pose Method is useful in its current state. However, Dr. Romanov’s development reflects two misconceptions. First, he takes the position that there is one ideal running form, namely, forefoot striking. Second, he insists that gravity is the key to forward motion. We will look at these misconceptions below. Correcting for these misconceptions and redeveloping the method would broaden its application and increase its effectiveness.
It must be noted that Dr. Romanov is ardently a minimalist forefoot striker. Other types of runners might be put off by his fervor.
The three striking patters (forefoot, midfoot, and heel) were evaluated. Forefoot striking was determined to absorb impact the best which would result in fewer overuse injuries. It was concluded that forefoot striking is the best running form. Taking a broader perspective, we can see that the conclusion is, at best, premature as it is based on incomplete research. Most likely, this conclusion would be found to be inconsistent with completed research.
Bipedal locomotion arose in an ancestral species more than three million years before the emergence of Homo Sapiens. If one striking pattern were best, natural selection would have made it the only pattern. Yet, we find heel and midfoot strikers, along with forefoot strikers, among even elite athletes. An analysis of 10,000 meter runners found that they displayed all three striking patterns. Since all three strike patterns are used, we must answer why all three patterns persist before we can come to any definitive conclusions. Natural selection favors traits that are beneficial in some way. We have research regarding the benefits of forefoot striking. It is likely that heel striking is also beneficial but in a different way. Midfoot striking might represent a compromise between two extremes or it could be beneficial in some third aspect. This variation would allow for adaptation to a greater variety of local environments.
As an example, let us look at energy usage. Running speed is determined from two components: cadence and stride length. Thus, one can increase speed by increasing cadence or by increasing stride length. These two components are not energy equivalent. Increasing stride length requires more energy expenditure than increasing cadence. Stride length can be determined as the distance between foot push off. But, the energy expenditure is actually reflects how for the leg comes forward or foot push off to foot fall. For forefoot striker, foot fall and push off occur at the same spot. For a heel striker, foot fall occurs before the push off. Since a heel striker does not bring their leg as far forward, they might use less energy to attain the same speed. Whether heel striking is better in this particular aspect or in some other aspect can only be answered by further research.
Reviewing the frames, we can see that regardless of foot strike, the runner must enter the runner’s pose. The S shape is important to all runners.
Gravity has a role to play in running. Toddlers learning to walk must discover the forward lean and learn how to take advantage of it. However, we must not put an outsized role on gravity.
Let us return to the example of the bowling pin. The analysis of its forward motion is incorrect. The pin falls forward because the friction between the pin and the surface prevents the bottom of the pin from moving backward. Gravity is a downward force, so it cannot impart forward motion.
This can be shown in a thought experiment. Imagine, while wearing running shoes, standing on the red goal line of an ice hockey rink. Ice is essentially frictionless. With friction removed, only gravity remains. The task is to run to the other red goal line. You lean forward. And fall. (If you attempt this as a physical experiment, be careful not to injure yourself.)
As this experiment shows, gravity does not generate forward motion. The frictional bond between the foot and the ground surface is key to forward motion. Pushing against this bond produces forward motion.
The faulty analysis of the bowling pin scenario leads to a misidentification of the important frame. The important frame is just before the Fall; it is when one pushes, both forward and slightly up, against the frictional bond between one’s foot and the ground’s surface.
With these comments in mind, redeveloping the Pose Method will lead better outcomes.
It must be noted that Dr. Romanov is ardently a minimalist forefoot striker. Other types of runners might be put off by his fervor.
The three striking patters (forefoot, midfoot, and heel) were evaluated. Forefoot striking was determined to absorb impact the best which would result in fewer overuse injuries. It was concluded that forefoot striking is the best running form. Taking a broader perspective, we can see that the conclusion is, at best, premature as it is based on incomplete research. Most likely, this conclusion would be found to be inconsistent with completed research.
Bipedal locomotion arose in an ancestral species more than three million years before the emergence of Homo Sapiens. If one striking pattern were best, natural selection would have made it the only pattern. Yet, we find heel and midfoot strikers, along with forefoot strikers, among even elite athletes. An analysis of 10,000 meter runners found that they displayed all three striking patterns. Since all three strike patterns are used, we must answer why all three patterns persist before we can come to any definitive conclusions. Natural selection favors traits that are beneficial in some way. We have research regarding the benefits of forefoot striking. It is likely that heel striking is also beneficial but in a different way. Midfoot striking might represent a compromise between two extremes or it could be beneficial in some third aspect. This variation would allow for adaptation to a greater variety of local environments.
As an example, let us look at energy usage. Running speed is determined from two components: cadence and stride length. Thus, one can increase speed by increasing cadence or by increasing stride length. These two components are not energy equivalent. Increasing stride length requires more energy expenditure than increasing cadence. Stride length can be determined as the distance between foot push off. But, the energy expenditure is actually reflects how for the leg comes forward or foot push off to foot fall. For forefoot striker, foot fall and push off occur at the same spot. For a heel striker, foot fall occurs before the push off. Since a heel striker does not bring their leg as far forward, they might use less energy to attain the same speed. Whether heel striking is better in this particular aspect or in some other aspect can only be answered by further research.
Reviewing the frames, we can see that regardless of foot strike, the runner must enter the runner’s pose. The S shape is important to all runners.
Gravity has a role to play in running. Toddlers learning to walk must discover the forward lean and learn how to take advantage of it. However, we must not put an outsized role on gravity.
Let us return to the example of the bowling pin. The analysis of its forward motion is incorrect. The pin falls forward because the friction between the pin and the surface prevents the bottom of the pin from moving backward. Gravity is a downward force, so it cannot impart forward motion.
This can be shown in a thought experiment. Imagine, while wearing running shoes, standing on the red goal line of an ice hockey rink. Ice is essentially frictionless. With friction removed, only gravity remains. The task is to run to the other red goal line. You lean forward. And fall. (If you attempt this as a physical experiment, be careful not to injure yourself.)
As this experiment shows, gravity does not generate forward motion. The frictional bond between the foot and the ground surface is key to forward motion. Pushing against this bond produces forward motion.
The faulty analysis of the bowling pin scenario leads to a misidentification of the important frame. The important frame is just before the Fall; it is when one pushes, both forward and slightly up, against the frictional bond between one’s foot and the ground’s surface.
With these comments in mind, redeveloping the Pose Method will lead better outcomes.
July 9, 2019
- Mình bắt đầu thêm nội dung tập thể dục là môn chạy bộ sau khi đọc tác phẩm “Tôi nói gì khi nói về chạy bộ” của Murakami cách đây hơn một năm. Từ đó đến nay, mình cũng chạy khá đều, nhìn chung cố gắng tối thiểu 3 buổi/tuần, chạy trung bình khoảng 3km. Và để nâng cao khả năng chạy ngoài tìm hiểu các trang BOIDAPCHAY, YEUCHAYBO mình có mua thêm sách này để ngâm cứu.
- Thông qua cuốn sách giúp mình có những hiểu biết hơn về kỹ thuật chạy bộ. Trước giờ mình toàn chạy theo bản năng thôi, giờ nhờ sách mà mình cần phải điều chỉnh kỹ thuật chạy cho đúng.
- Sách viết rất nhiều và có minh họa bằng hình ảnh, tuy nhiên với dân nghiệp dư như mình thì thật sự không thể tập và làm theo sách được.
- Mình tóm lược 3 vấn đề cốt lõi học được là: cách tiếp đất bằng phần phía trước bàn chân hay theo sách là ức bàn chân; khi chạy chúng ta phải đổ người về trước, đổ người càng lớn thì chạy càng nhanh; giày để chạy bộ là loại đế bằng, nhẹ và nếu chạy bằng chân đất thì tốt hơn.
- p/s: đang đặt hàng cuốn “Sinh ra để chạy” để tiếp tục tạo cảm hứng chạy đây.
- Thông qua cuốn sách giúp mình có những hiểu biết hơn về kỹ thuật chạy bộ. Trước giờ mình toàn chạy theo bản năng thôi, giờ nhờ sách mà mình cần phải điều chỉnh kỹ thuật chạy cho đúng.
- Sách viết rất nhiều và có minh họa bằng hình ảnh, tuy nhiên với dân nghiệp dư như mình thì thật sự không thể tập và làm theo sách được.
- Mình tóm lược 3 vấn đề cốt lõi học được là: cách tiếp đất bằng phần phía trước bàn chân hay theo sách là ức bàn chân; khi chạy chúng ta phải đổ người về trước, đổ người càng lớn thì chạy càng nhanh; giày để chạy bộ là loại đế bằng, nhẹ và nếu chạy bằng chân đất thì tốt hơn.
- p/s: đang đặt hàng cuốn “Sinh ra để chạy” để tiếp tục tạo cảm hứng chạy đây.
July 28, 2021
I’ve been learning a lot about body mechanics in running and natural movement in the past few years and this book is a good method book for new runners and a refresher for experienced runners. I heard an interview with the author on the Movement Movement Podcast and wanted to learn more about his Pose Method that I couldn’t get from an audio discussion. The images and descriptions help and are interesting, but I think someone would need a coach to get the most out of the Pose Method. He does explain in detail how you can become your own coach with video recordings (even from a smartphone). Also good exercises, drills, and training plans.
March 3, 2018
Truly a new way to run
Never thought I would see the evolution of running unfold before my eyes. In the 1970's we were taught to always run heel to toe. That was wrong. I can't even begin to Imagine the injuries caused by this strategy. Well then was then. Now we have a much, much better way to train. This is the wave of things to come. This book will be a must read, in the future. I'm sure of it. If you run for any reason, you need this book. It will blow your mind. Great read.
Never thought I would see the evolution of running unfold before my eyes. In the 1970's we were taught to always run heel to toe. That was wrong. I can't even begin to Imagine the injuries caused by this strategy. Well then was then. Now we have a much, much better way to train. This is the wave of things to come. This book will be a must read, in the future. I'm sure of it. If you run for any reason, you need this book. It will blow your mind. Great read.
May 11, 2018
Tres estrellas temporales, bajo la premisa de no haber intentado el método hasta leer otros libros sobre el tema y tomar la decisión que más me haga sentido.
En general está bien explicado y las premisas y conclusiones parecen lógicas y con sentido (aunque dudo que un autor de este tipo de libros intente contradecirse con esmero). Me preocupa un poco el concepto de “producto milagroso” que se extiende a su comunicación en el sitio web y otros lugares, pero tantas reseñas positivas me hacen pensar que al menos algo de valor debe tener. No lo recomendaría hasta probar y ver si funciona.
En general está bien explicado y las premisas y conclusiones parecen lógicas y con sentido (aunque dudo que un autor de este tipo de libros intente contradecirse con esmero). Me preocupa un poco el concepto de “producto milagroso” que se extiende a su comunicación en el sitio web y otros lugares, pero tantas reseñas positivas me hacen pensar que al menos algo de valor debe tener. No lo recomendaría hasta probar y ver si funciona.
August 26, 2018
good food for thought, but far too technical for me. I didnt have the discipline to work through all lessons since I have a more eclectic learning style and like to try around a lot. this book has a very systematic step by step approach, which i found tiring for myself, and sometimes is unnecessarily chatty. still i think every runner should be aware of the concept and internalize some of the exercises described.
July 14, 2021
As recommended, read through before attempting the work defined in this book. Since the 70s (the advent of running shoe companies) running injuries have increased to rates that other sports would deem unacceptable. Shoes aside, the failure is assuming we know how to run, that everyone's individual method is A-OK. It's not. As with all activities, there is correct technique that must be followed to ensure safety and efficiency. This is a guide that teaches you how to run correctly.
February 2, 2025
I had jumpers knee in high school and college, because I was running with a long jumping stride.
I used to never run.
This book teaches the pose method, the only other running method I have heard of is called chi running.
The pose method is a low impact way to run that is helpful for people with a history of injury.
Because of this I now can just randomly go for 10 mile run/walk excursions.
I used to never run.
This book teaches the pose method, the only other running method I have heard of is called chi running.
The pose method is a low impact way to run that is helpful for people with a history of injury.
Because of this I now can just randomly go for 10 mile run/walk excursions.
March 4, 2025
DO NOT buy this on Audible audiobook. It doesn’t come with a companion pdf of all the diagrams and figures in the book, which make large parts of it basically useless. Which is a shame, because the info in here is actually great.
It’s a training program for learning the Pose method of running that most elite runners use to increase performance and reduce injury. I found some instructions on YouTube by someone else. Looking forward to giving it a try.
It’s a training program for learning the Pose method of running that most elite runners use to increase performance and reduce injury. I found some instructions on YouTube by someone else. Looking forward to giving it a try.
July 3, 2017
Me gustó mucho porque describe muy claramente y con gran detalle la técnica, usando tanto fotografías como vídeos insertos. Complemente enormemente el libro CHI RUNNING observando que en los dos casos es la misma técnica sólo que se nombran aspectos de esta de forma diferente.
Si quieres correr rápido y sin dañarte, este es el libro indicando.
Si quieres correr rápido y sin dañarte, este es el libro indicando.
March 2, 2024
All runners should read this. Even if they don't feel like they need to improve on their form it highlights some areas of training that are not inherently known. Could be revelationary for some people that are willing to put in some work and make changes to their strides.
The start of the book has a lot of waffle is my only gripe
The start of the book has a lot of waffle is my only gripe
May 9, 2022
I have started reading this book a year ago
Its pretty much enlightening i really found it useful it gives you a-lot of insights on how to run properly with the necessary correct body forms and tips to avoid injuries
I would highly recommend it if ur still into running 💕
Its pretty much enlightening i really found it useful it gives you a-lot of insights on how to run properly with the necessary correct body forms and tips to avoid injuries
I would highly recommend it if ur still into running 💕
August 10, 2018
A lot of stuff about journaling and some weird strength exercises, but the running method makes sense and the drills look legit.
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