Real Running - Club Running Program
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The document introduces the Real Running program which teaches runners to adopt the Pose Method of running developed by Dr. Nicholas Romanov. The Pose Method focuses on proper running form consisting of three key elements - pose, fall, and pull. Most recreational runners heel strike which leads to injuries. The Real Running program uses the Sproing Runner machine and running drills to teach runners to forefoot strike and harness gravity to run more efficiently with less impact through adopting the optimal running form outlined in the Pose Method.
Real Running - Club Running Program
- 1. Introducing “Real Running” : The Way to Run Faster, Farther and With Less Injuries Powered by Pose 1/22/20 14 Page 1 Run Soft
- 2. WHAT’S THE PROBLEM? Heel Striking of Recreational Runners Running Injuries 0% 82% 85% Heel Strike Uninjured Other Injured
- 3. A HUGE NUMBER OF HEALTH CLUB USERS RUN . WHEN THEY CAN’T RUN ANYMORE THEY SWITCH TO THE ELLIPTICAL According to IHRSA’s 2011 report on usage of equipment in health clubs 44.4 percent of members say they use the treadmill. 31.5 percent of members say they use the elliptical trainer. 1/22/20 14 page 3
- 4. MOST RUNNERS INJURED DUE TO IMPROPER TECHNIQUE Most Running injuries are due to heel striking. Heel striking is always the wrong way to run Heel striking issues are made worse when you land on hard surfaces On hard surfaces, forefoot strikers have impact forces 7 times lower than shod runners who heel strike 1/22/20 14 page 4
- 5. THERE IS A CORRECT WAY TO RUN POSE METHOD ®EXPLAI NS RUNNING Pose Method developed In the ‘70’s by Russian Olympic coach, author and biomechanical expert, Dr. Nicholas Romanov • Previously – no commonly accepted method or standard for teaching running technique • Recognizes that optimal running technique is the same for all athletes regardless of speed or distance • Thousands of runners analyzed to isolate essential, non-variable elements (Pose-Fall-Pull) among all runners • Pose Method framework is not about what all runners do differently, but what they all do the same Just as Newton didn’t invent gravity nor Galilleo the stars, Dr. Romanov did not invent running – he studied and for the first time identified the common elements of optimal running technique 1/22/20 14 Page 5 Cardio | Strength | Power | Balance
- 6. POSE IS ACCEPTED WORLDWI DE • • • • US Army Crossfit Russian Olympic Team US triathlon team Running is practiced but not taught as a skill 1/22/20 14 Page 6 Cardio | Strength | Power | Balance
- 7. POSE® FOCUSES ON THE THREE COMPONENTS PRESENT IN ALL RUNNING • • In all running there are three non-variable essential elements: Pose (Running Posture) Fall and Pull All runners use these three elements, and everything else is wasted motion causing slower speeds, higher energy output, and injury! The Running Pose is a whole body pose, which vertically aligns shoulders, hips and ankles with the support leg, while standing on the ball of the foot. This creates an S-like shape of the body. The runner then changes the pose from one leg to the other by falling forward and allowing gravity to do the work. The support foot is pulled from the ground to allow the body to fall forward while the other foot drops down freely in a change of support. 1/22/20 14 Page 7 Cardio | Strength | Power | Balance
- 8. Anatomy of a Stride Heel Strike Mid-Foot Strike Pose Fall Pull
- 9. Foot Strike Varies All Runners go through the Running Pose
- 10. Foot Strike Varies Most Injuries occur in this Phase
- 11. Forefoot Landing to Pose
- 12. Prevent Injuries (Running Pose) • Our primary goal with any skillful activity is to avoid getting injured • Most injuries occur from initial contact to the mid-stance (Running Pose) • The further ahead of the body that a runner lands, the longer the support time, which exposes the joints, ligaments, and tendons to an excessive amount of load • The quicker we get in and out of the Pose position, the fewer injuries we will have
- 13. Running Faster (Fall-Forward) • Think of falling like a gas pedal; the farther forward (up to 22.5°) you fall, the faster you run • What about: – Arm Pumping? – Cadence? – Increasing Stride Length? • Most people can pump their arms and have a world class cadence while running in place • Stride length is the effect, not the cause of faster running – Conclusion: The missing component is falling forward
- 14. Running Longer (Pull) • The average runner has a cadence of 165 spm • With the Pose Method the minimum cadence is 180 spm – This is the necessary threshold to begin to utilize muscle-tendon elasticity • After a 12 week period of adaptation to the increased cadence: – Up to a 50% increase in mechanical efficiency – Up to a 20% decrease in Oxygen consumption
- 15. Romanov Academy of Sports Science Awards Sproing Runner Highest Certification The Romanov Academy of Sports Science, the scientific institute for the study of human biomechanics founded by Russian Olympic coach, author, educator and noted biomechanical expert Dr. Nicholas Romanov, is pleased to announce that it has bestowed its highest certification, the Optimal Movement Pattern Equipment Certification, on the Sproing Runner developed by Sproing Fitness LLC. of Chicago, Illinois. 1 Star – Emulation loosely resembling the movement pattern 3 Star – The closest possible emulation of the movement pattern 5 Star – The actual movement, in the most optimal biomechanical pattern Sproing allows coaches to safely teach runners to harness and replicate the gravity assisted falling method necessary to propel them forward. “Sproing is a tool that helps you emulate running in a way that a treadmill can’t…,” says Dr. Romanov. “Falling is the key to successful running, using gravity to propel you forward. You can teach falling easily and safely on the Sproing Runner whereas the fallingforward element is non-existent on a treadmill.” “Additionally, the ability to vary the surface density on the Sproing is of special interest to us because it allows coaches to vary the perception runners have of the movement they are performing. “By altering a runner’s perception as opposed to keeping your tempo and terrain constant as on a treadmill, you can improve a runner’s skill dramatically, “ says Severin Romanov, CEO of Pose Method, Inc. 1/22/20 14 Page 15 Cardio | Strength | Power | Balance
- 16. WHAT IS SPROING? • The First Soft-Platform Running Machine That Absorbs Impact As You Run By Combining: • Sproing‟s Proprietary Beach and Air Surfaces – absorb impact and activate muscles • Resistance Cord & Belt–create correct running form of forward lean and forefoot landing THE RESULT : • Half the knee impact of the softest treadmill. • 32% less ankle impact • 41% less impact on your back • 21 adjustable firmness/intensity surface settings • Best tool for functional running- backwards, sideways and forwards just like in sport 1/22/20 14 page 16
- 17. REAL RUNNING’S PROGRAM POWERED BY POSE Components of Program • Four week Program with 2x week sessions with trainers • Frame by Frame 6 point running analysis that any trainer can use • Specific, simple, easy to learn and teach perceptual based drills that: • Help runners improve speed • Help runners improve distance • Help runners avoid injury • Repeat analysis to document improvements • Combines running outside or on track with running drills and running on Sproing to replicate real running better.
- 18. INNOVATION IS THE KEY TO TRUE SUCCESS “If I‟d asked customers what they wanted they would have told me „a faster horse‟” Henry Ford “Customers don‟t know what they want until we‟ve shown them. Our task is to read things that are not yet on the page.” Steve Jobs REVOLUTIONIZING FITNESS RUN SOFT® 1/22/20 14 page 18
Editor's Notes
- #3: -Most runners heel strike, most runners get injured-Ask “Would this injury rate be acceptable in any other athletic event?”
- #9: Key Point: Regardless of how you strike the ground, you will always pass through the pose position, then fall and pull to recover the next pose position
- #10: -Whether you Heel Strike, Mid-foot Strike, or Forefoot Strike, you invariable pass through the Running Pose in the mid-stance.
- #11: -Make note of the heel and mid-foot strikers, the landing foot is noticeably ahead of the general center of mass (GCM).
- #12: -Landing in the forefoot position is the most efficient way to pass through Running Pose.-Time on support is significantly reduced by landing on the forefoot as opposed to landing on the heel and rolling through the the Running Pose.
- #13: Just remember:Running Pose = Prevent Injuries
- #14: Just Remember:Falling = Running Faster-If you can pump your arms and have world class cadence while running in place, does it really have a direct benefit to running faster? Or is there something else more important? -Not to say arm pumping and cadence are not important, they play a role in running faster, however, falling-forward is the critical element responsible for acceleration.
- #15: Just Remember: Pull = Running Longer
- #18: “Can we agree that these are the most important, if not the only, reasons people seek help with running?-When asking ‘Anything Else’ note that it is most likely a derivative of one of the three reasons listed.