Pose Method of Running

by Nicholas Romanov, John Robson (contributor), Sylvia Corbett (Illustrator)

Dr. Romanov's Pose Method Of Running brings his revolutionary ideas that changed the world of running to the professional athlete and amateur alike. In a very succinct and enjoyable manner, it teaches one to perform to the very best of his ability, using the Pose running technique. In ballet, or martial arts, one requires practice of technique. The same is true of running. Unless you are one of the lucky ones, like Haile Gebrselassie, Steve Prefontaine, or Michael Johnson, who were born with the perfect technique, you have to learn it. Until Dr Romanov's discovery there was no coherent theory on the subject. Running was practiced, but not taught as a skill. The Pose Method proposes to teach running as a skill with its own theory, concepts, and exercises. Like any brilliant idea, the idea behind the Pose Method is simple. Every movement is built on an infinite number of poses, or positions, through which the body goes in space and time. In running, Dr. Romanov focuses on only one pose, which he calls the Running Pose. It is a whole body position, with vertically aligned shoulders, hips and ankles that creates an S-like shape of the body. The runner then changes the pose from one leg to the other allowing gravity to draw him forward. This creates forward movement, with the least energy cost, and the least effort. The end result is faster race times, easier running and no more injuries! Many have been asking for this book and are awaiting it eagerly. USA and British Triathlon teams have been working with Dr. Romanov with great success. Scientific research on the Pose Method effects on runners was conducted at the USA Olympic Training Center (Colorado Springs) in 1997, at Florida Atlantic University (Boca Raton, FL) in 1998-2001, at Sheffield Hallam University (Great Britain) in 2001, at Kubansky State University (Krasnodar, Russia) in 2002, and at Cape Town University (South Africa) in 2002 with Tim Noakes, author of the Lore Of Running, the runner,s bible. The results of the last research are very impressive. The load on knee joints is reduced 30%, the incidence of other injuries is drastically diminished. The method allows the athletes to run easier, faster, longer, and most significantly, injury free.

Genres: Nonfiction, Fitness, Sports, Health

315 pages, Paperback

First published January 1, 2002

Reviews

[trivialchemy · Rating 3 out of 5]

This book, by the eminent Dr. Romanov, is based upon the premise that the form of one's running -- that is, the biomechanics of the motion itself -- is not an arbitrary, individual result; instead "good form," or "correct form" exist independently, and therefore so do "bad form" or "incorrect form."

Many people in the running/triathlon community vehemently disagree with this premise, and perhaps a slightly smaller number support it.

I find myself at least abstractly in the latter camp. If there is correct swimming form and correct cycling form and correct skiing form, etc. (where "correct" denotes biomechanically efficiency), then why should running be an exception? That it is a natural activity of Homo Sapiens seems, to me, non sequitur.

In any case, I have a somewhat long history of shin splints and general musculoskeletal pain in my lower legs when I am doing serious triathlon training. Running is a huge limiter. So for the last approximately 5 or 6 months I dedicated myself completely to Romanov's Pose Method. I basically had to teach myself how to run all over again. I started out with just standing drills, moved on to track work, and slowly built up my distances. I'm up to fairly regular 10k's now, and while I am happier with my running style now compared with my lumbering gait of six months ago, I have settled on only a three-star rating. Here's why.

While the forefoot-strike cadence touted by Romanov does reduce stress on the knees and the fronts of the shins, it vastly increases muscular load on the calves, and elastic stress on the Achilles tendon and -- if you have a pronating stride -- on the inner tendon of each calf. The principal reason for my taking 6 months to build up my distances to just a fairly standard one was the accommodation of these new stresses.

Since then, further research I have done has suggested that -- contrary to Romanov's anecdotal evidence -- a midfoot-strike (defined as the ball of the foot and the heel hitting the ground nearly simultaneously) is actually probably employed by a greater proportion of competitive runners. After trying it out, I've realized that this strike has all the advantages of the forefoot strike, without the increased plyometric loads on the lower leg. This is also, incidentally, the strike recommended by ChiRunning, which I have not read.

For a runner interested in the premise of this book -- and/or with a history of shin splints, stress fractures, or plantar fasciitis -- I would highly recommend this book for its explanation of posture in running, the proper employment of gravity, cadence, and hamstring/knee alignment. But I would take its recommended footstrike with a grain of salt; it's probably not worth the pain it causes in the learning phase.

[Nita · Rating 4 out of 5]

I read this book on running technique to see how it compared to Danny Dreyer's Chi Running book and DVD. In terms of the actual technique, they are very similar if not identical. In terms of approach and training, they come from opposite directions. Romanov's approach begins with the legs with an emphasis on bending the knees. If there is anything missing in Danny's book, it's this emphasis. Danny begins with the torso and emphasizes the posture first and foremost. Once I got the knee bend part, thanks to Romanov, I felt like I had all the pieces in the chi running/pose method puzzle.

This book has many drills, really, an overwhelming number of drills, so many drills in fact that my eyes began to glaze over. I had to flip on and read further on about other things. If you're a die-hard and love drills, these sections are for you. I'll stick with the rest of the book.

The other difference I found in the two books (Chi Running versus The Pose Method) is the philosophy. Perhaps it is Romanov's Russian heritage or just a matter of personality, but his techniques are very pragmatic without anything that might be considered extraneous. For example, Romanov doesn't talk about the energetic aspects of running (Danny uses principles from Tai Chi, hence the name Chi Running) and some readers may resonate more with this approach. I have practiced tai chi and studied meditation and so the energetic approach of Chi Running resonated more with me than Romanov's approach. The two books together created a symbiosis that enhanced my running immensely.

[Karin · Rating 3 out of 5]

I got this after reading born to run, but decided to postpone learning the pose after trying it took all the fun out of running.

[Pola · Rating 4 out of 5]

Poza poradami w jaki sposób biegać efektywnie, w książce znaleźć można ogromną liczbę przykładów ćwiczeń dla biegaczy (i nie tylko).

[Melbetreg · Rating 5 out of 5]

All about eSports betting

We all know that sports betting is now an activity that is here to stay. However, there is a sector of online betting that is not yet as popular as football, but is growing very fast and is sure to become one of the biggest in no time. We are talking about eSports betting. And here's a guide to finding a bookmaker that suits your needs and wants!



Esports are a category of virtual sports that use computers or video game consoles (XBOX, PlayStation, etc.) as a means of competition. In short, eSports are professional competitions for traditional computer or console games (League of Legends, FIFA, Counter Strike, etc.).



Just like traditional sports, eSports have their own national teams, international tournaments that pay out millions of dollars in prizes, and of course, online betting. And that's what we're going to talk about in this article: everything you need to know about eSports betting, where to bet, how to bet and more.



How to start betting on eSports?



There's no secret to betting on eSports: it's just like betting on other sports. First of all, you need to find a bookmaker that offers eSports betting (below we show you the best bookmakers in the UK where you can do this).



After choosing an online betting site, you need to register with the site. Each platform has its own registration form, which is usually a very simple process. You usually have to fill out a form with your personal information and nothing else. In any case, if you have any doubts, you can consult the opinions of our experts published on this page or ask for help from the customer service department of the particular house.



As mentioned in the previous point, the first step in starting eSports betting is finding a bookmaker. There are many betting sites these days, which makes the search a bit more complicated because you can't tell with the naked eye what their reputation is and whether they are safe or not.





The most popular eSports betting games



The world of virtual games is huge, but not all of them turn into professional tournaments. Now we present you the most popular games that you can bet on in bookmakers.



League of Legends (LOL)



Today, League of Legends is the most played game in the world. The combination of war, strategy and fantasy with mythical landscapes is the perfect formula to attract new players.

The goal of the game is to dominate and conquer the enemy's territory. In the case of professional tournaments, the "enemy" is the opposing team consisting of four or five players.



Defense of the Ancients 2 (DOTA 2)



DOTA 2 is a slightly newer game than LOL, but it is just as popular. The dynamic is also an arena battle. Although the theme of DOTA 2 is very similar to League of Legends, this game has much more strategic and complex gameplay options.



Fortnite



Fortnite is an FPS-style war game, e.g. first person shooter (first person shooter in Spanish). This is one of those games where the player has the character's point of view: he can see the hands and the weapon he uses.



The official release of Fortnite was only in 2017. But in a very short time, the game gained millions of players around the world. The success was so great that just one year after the premiere, the first Fortnite World Cup was held. And in 2019, the tournament paid out $30 million to the champion team, making it the largest prize in eSports history.



Counter Strike: Global Offensive (CS:GO)



The most popular and traditional game in the FPS (First Person Shooter) category is Counter Strike: Global Offensive. In fact, CS:GO is the latest version of the Counter Strike series, which was released in June 1999, making it one of the pioneers of eSports.



CS:GO is a game of war and domination consisting of two groups fighting in a scenario (or arena). The aim of the game is to dominate and destroy the enemies. In professional tournaments, the match is played by two teams of 5 players.



starcraft 2



For those who love intergalactic battles, Starcraft 2 is the best. It is a multiplayer game consisting of an intergalactic battle. There are two main game modes in Starcraft 2: the first is the story mode, where you must fight for the survival of your species; the second is a direct battle against another group.

[Gambleonlineco2 · Rating 5 out of 5]

What should you pay attention to when betting on football?

Having looked at the most profitable options that you can take advantage of when betting, it's time to pay more attention to building a strategy when predicting matches, as well as the things that you should pay attention to the most when betting on football. Use this link to learn more about MMA/UFC betting, take advantage of it.

Whether you are a betting expert or just starting out in the field, the series of steps we have outlined will help you predict and increase your chances of winning.

Pay attention to the statistics and form of the teams

First of all, it is necessary to check the characteristics of each team and the form of the players. Most bookmakers offer detailed statistics for each match, from which you can get essential information about the previous results of the participants.

Once you've thoroughly researched today's best football betting options and decided which markets to bet on, take a detailed look at each team's last 4-5 matches and track how they performed and which metrics stood out the most. . See who are the key figures in the starting team and try to get a clear idea of ​​which factors will play the most important role during the event.

Determine your betting budget

The next step, which is also of great importance, is the determination of the budget for the given bet.

Depending on how confident you are in how the match will play out and how likely your guesses are, determine the amount you are willing to bet on each market you will be playing.

Don't bet on your emotions

It is extremely important not to bet under the influence of your emotions, but to rely on the analysis of the various factors that affect the outcome of the match. Many players get caught up in large amounts of systematic betting after winning from their last bet, often resulting in losing significant funds. Regardless of how many consecutive matches you have successfully bet on, the selected amount and betting options should always be based on a thorough analysis of the given event, not personal preferences or impulsive decisions.

Track and read expert predictions

Another very important element of proper match strategy is understanding the expert predictions given by experts in the field. Football is a huge sport and no matter how much you know the teams and their style of play, there will always be certain elements or factors that you may not have paid enough attention to. In such a case, watching and reading expert predictions can help you understand the specifics of the match and provide additional information about the various events that occur during the game.

Pay attention to the minor leagues

Before placing a football bet and taking all the necessary steps to potentially win, you must first determine which leagues and championships make the most sense to play. The options here are varied and will vary depending on your knowledge of the teams involved and the information available for each team. We advise you, in addition to the big competitions and events, to pay serious attention to the smaller championships, as this is often where the best opportunity to make a profit is.

Prepare the bet and analyze it

The most important thing to be successful in football betting is to carefully prepare which markets you will bet on and check which options have the highest odds of winning for that event. Each soccer match (for example from a league like Premiere League) is different in itself and to be successful in soccer betting and strategies, you need to carefully analyze the specifics of the match.

Be careful with live betting

If you are not completely sure about the outcome of the match and do not place a bet before the start of the match, but you think that you have the necessary knowledge to make a profit, then lately you are interested in Live Betting. most bookmakers in Bulgaria offer an increasingly wide range of game tools in this section, as it contains a lot of risk, regardless of the large number of profit opportunities.

Depending on how the live match goes, you'll be able to bet on a number of markets with pretty solid odds. Many experienced players use this opportunity to make big profits with their bets, and depending on how the match develops, a relatively more accurate prediction can be made as to what will happen by the end of the match.

[Chaitalee Ghosalkar · Rating 5 out of 5]

I will admit outright that the five stars aren't impartial. At any other time (or year), this would have been a solid four starrer. Yet another reddit thread (the first one lead to the discovery of Roar: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life) brought me to this one.

I won't shy away from saying that it's been an uphill task getting to improve my running time. Seconds seem like minutes and the progress has been at snail pace. The comes Pose. Now it's only been a month since I finished reading it, but just implementing the suggestions have had a profound impact. There's so much more to running than just being quick...running form, injury prevention, mental fortitude, supplementary training. I'll only know the effects of the new habits implemented when I run my next race, but at least I will go into it with a better frame of mind

[Olha · Rating 2 out of 5]

Книга на русском от издательства "Манн, Иванов и Фербер" - сам метод довольно не сложный к пониманию, в книге много упражнений и примеров, но читается она довольно трудно - то ли перевод не самый удачный, то ли оригинал написан слишком заумно. Читала в несколько подходов. Хотя сам метод описывается на страницах трех, очень много "воды", повторения и разговоров вокруг да около, при этом нету четкой системы обучению метода и применения упражнений.
Книга построена примерно таким образом: почему важно бегать правильно, правильный бег = позный бег, механика позного бега (если вы сможете представить себе, как бегать по описанию в книге и картинкам), упражнения, ошибки.
Посмотрю видео в интернете и может быть перелистаю упражнения еще раз. Мне показалось, что для понимания техники читать эту книгу не обязательно.

[Suzie · Rating 4 out of 5]

Book to improve your running form. Very specific drills and exercises, including work on strength and flexibility. I have done many of the things mentioned in this book at various times, though I am have not followed everything to the letter. Although I found it very helpful, I feel that having feedback (or at least taking and reviewing video of myself) was the most vital part of me getting 'good form' down. I am not sure that taking a short class wouldn't be more helpful as a first step for most runners than reading this book. However the book is detailed, full of good information and things that I can review if I drift off course in my form, and I'm glad I have it.

[Rebecca · Rating 3 out of 5]

I read this for the first time back in May, but I've read or skimmed most of the chapters at least once more. I want to give the book five stars for content, 2 stars for lame illustrations, 2.5 stars for writing/editing. So I'll take the middle road and give it 3 stars. Changing my running form has been a long, frustrating experience. I still believe it will be worth it, but that's still to be seen. I just want to run without injuries!!! Anyway, the author does a good job of explaining the theory behind POSE and "how to" run POSE. Unfortunately, at least for me, the book is not enough. For me to really "get" POSE I've had to watch the DVD and train with a coach. And I still have a long way to go. Well, hopefully not THAT long.

[Andreas Michaelides · Rating 5 out of 5]

A wonderful book written by a man, a runner and also a scientist, the perfect combination, that had years of practise and experience.
IT shows you step by step how to run literally, and also how to fix your pose to have ultimate and energy saving results on your running.
Lots of exercises in the book, easy to read, you never get bore οf it.
I really enjoyed the concept that you should run like you are barefooted and he is right, when I am catching myself sometimes landing on my heel I imagine I am running with out shoes and immediately my running pose changes for the better.
I like the fact that he used ancient Greek pottery that were depicting athletes running and remarked that the athletes always land with their front part of the foot that was something I really connected with.

[Roman Shaternik · Rating 3 out of 5]

Книжка о правильной технике бега, очень популярная в последнее время. Не очень большая и много картинок. Интересная техника, буду её пробовать. Однако стиль написания - подражание американским учебникам, с многократным повторением и вдалбливанием каких-то вещей, при этом не рассмотрено много важных моментов. И упражнения тоже - перечислены, но никак не сведены в систему. Мол, делай как хочешь. Ну и конечно же, упражнений столько, что позволить себе сделать их все сможет только профессиональный спортсмен, ничем другим не занимающийся.

[Michael Boeke · Rating 3 out of 5]

This is a book for running nerds. I think Romanov has the right idea, but it seems kind of silly to learn it from this book. Take your shoes off and run barefoot for a few hundred yards at a time, and you'll intuitively switch to a more "natural" running form. Then you can put your (lightweight) shoes back on and try out your new mid-foot strike.

The book is not useless, however. It provides some good drills, and articulates some of the finer points of running form, such as the "Lean".

[Laura · Rating 3 out of 5]

Excellent book. FAR too wordy; this book could have been written in half (or less) of the words. However, the technique discussed and taught is exceptionally good - I cannot recommend it enough. I don't think there is another book that teaches the POSE method in fewer words, therefore I recommend this book. If you are a runner, you should definitely try this method, as it will improve your running immeasurably, while reducing injuries.

[Sergey · Rating 5 out of 5]

С освоением позного метода полюбил бег.

Да, всю сознательную жизнь со школы по университет пробежать 2-3 круга было большим трудом. Удовольствия это приносило мало. В послеуниверситетской жизни несколько раз пробовал пристраститься, но все заканчивалось появлением болей в коленных суставах.

Сам метод достаточно прост в освоении, но, конечно, первое время трудно перестроиться. Результатам я очень рад. Хотя пока я не бегаю марафонских дистанций, но удовольствие от бега уже получаю.

[Anton Kroogozor · Rating 5 out of 5]

Не могу пока сказать, что хорошо освоил позный метод, но скажу, что по книге его изучить действительно можно, только времени уйдёт больше, чем посетить пару мастер-классов и поработать с тренером. Но у нас это только развивается сейчас.

Обращу внимание сразу, что нужны правильные кроссовки. Например, Nike FreeRun 5.0 (как у меня) или что-нибудь из продукции Newton running. Можно и низкопрофильные любые, но вот те же найки куда интереснее по технологии и конечным ощущениям.

[Erik · Rating 4 out of 5]

A great way to hone your running skills. Some people don't realize just how complex the form for running can be. There is a lot to be gained from reading this book. Some of the best runners in the world have adopted and used this method to great success. I would recomend this book to anyone who runs reuglarly or a Triathlete who is looking to shave some time off his/her race.

[Jason · Rating 4 out of 5]

I have developed an interest in distance running and endurance sports. I think the technique of natural running taught via the Pose Method and the Chi Running method are my ticket to staying healthy and being able to run long distances.

[Taueret · Rating 4 out of 5]

I like this- you could read this or Chirunning, or the Barefoot Running Book and get the same information. Sometimes when different authors explain the same thing I get more out of it. I'd keep all three on my shelf.

[Soly Azari · Rating 4 out of 5]

Excellent book on running form. I recommend it for all runners and people considering the sport. We rarely think about form, and it is a very important, if not THE most important, aspect of running.

[Tiffany · Rating 2 out of 5]

Too many words to get to the point of the book. Romanov could've done without repeating things. Content/ideas were okay, however.

[Chris · Rating 4 out of 5]

Changed my running style and, so far, eliminated injuries. Book is best if supplemented by companion DVD.

[Barbara Cassidy]

I think about the method every single time I'm out there running. It's going to take a while to get it down. Injuries are on the decline.

[David · Rating 3 out of 5]

a decent book which fundamentally teaches people to run properly, not frantically..in which most people are running incorrectly..great book for beginning with plenty of warm up tips and graphs..

[Lana · Rating 5 out of 5]

If you want to really understand running and know exactly how to become the best runner you can be - than there is no better book than this one.

Get it. Enjoy running.

[Trenerpersonalny]

Bardzo dobra książka. Dużo przykładów ćwiczeń oraz innowacyjne techniki. Warta przeczytania i refleksji.

[Jon · Rating 5 out of 5]

Excellent book outlining the true science and process for running naturally.

[Kosta]

Where: Moscow