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POSE running

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_Zen
_Zen
Feb 2013
4:19am, 28 Feb 2013
10 posts
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_Zen
LB, Thanks for taking the time ... a lot of what you say makes sense to me. :)

Posture/alignment I only just changed this week to conciously trying to lead from hips so that can be improved no end for sure ...

Seems you spotted a serious flaw in the pull ..or lack thereof and that would be the best place to start making new changes for this week. My idea would be to drill in the park doing static pony ..then slowly soften the knees more and push hips forward to get it all moving forwards ...then go into a short 30m..40m run keeping that feeling ...
Is it really like that .. the foot almost (but not quite) plantar flexed on the up??? bounce bounce bounce? especially barefoot ...

Actually my static pony seems quite fluid ...shrug ..and the knee goes forward and the ankle goes vertically when I check mirror ...

I'm probably 'lucky' in a way that I am just back from many months injury and have no temptation (hmmm) to go on long runs yet .. I just drill and practice in the park here ..always at night cos its too hot in daytime. Still sweat when I go fast ...

RF,

I have lurked here a while .. did you really drag that tyre marathon distance in Singapore sun? Daytime? WOW!!!
Thx for your comments too ... you got me from last week to here ;)

Bum belt ...hahaha I now have a stomach from several months no exercise ...;)

You are both right and it is time to see a coach ... any _personal_ recommendations from the 4..5 in Singapore? I wont be visiting UK again for a few months yet ...
_Zen
_Zen
Feb 2013
6:13am, 28 Feb 2013
11 posts
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_Zen
HOD

Thanks for comments too ...I also tried chi ...gave it a good go for about a year ...TA very strong but it never felt good ...except for the torso hip rotation bit ..
eL Bee!
eL Bee!
Feb 2013
7:58am, 28 Feb 2013
18,376 posts
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eL Bee!
_Zen - the feeling you are after is more of a 'spring' than a bounce, and it all come from the loading and unloading of the elastic properties of your muscles and tendons.
You have to have enough muscular tone in all of your supporting muscles esp. in your legs (quads, calves, Glutes) to maintain postural alignment as you load the system with up to 3 time your Body weight.

Have you tried the very simple plyometric exercise of two footed hopping in place (a bit like skipping without a rope) this becomes so easy when you have strong muscular tone(but NOT tension - this is important) and you bounce in a nice quick rhythm.
If you slacken of the tone you become 'sloppy' and the springiness is lost, if you have too much tone (tension) the springiness is faster and bouncier, but you tend to over tighten the calves and they get overworked.

Your last comment explains a lot.
In Chi they don't advocate an active Pull and do advocate active hip rotation. And that is a major difference between the styles!
The reality in Pose is that there IS some Hip rotation (because the foot is on the floor for a finite time) and some counter shoulder rotation, but it is not a goal.
Once you have passed the support foot and there is less than 1x Body weight through it, it's work is done, and leaving it on the floor messes up the timing of recovering the swing leg to the next Pose.

You are going to have to unlearn the 'peel your foot off the floor with momentum and keep it there for longer with hip rotation' thing.
Hills of Death (HOD)
Hills of Death (HOD)
Feb 2013
10:06am, 28 Feb 2013
28,376 posts
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Hills of Death (HOD)
Talking about the weight loss Jhuff
Hills of Death (HOD)
Hills of Death (HOD)
Feb 2013
10:08am, 28 Feb 2013
28,377 posts
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Hills of Death (HOD)
I do find in all honesty the POSE pull to be very effective the fact you lengthen the stride behind you in Chi I've never quite got to grips with.

I do find Chi form helps me with distance though. Well carry on regardless though :-)
_Zen
_Zen
Feb 2013
10:23am, 28 Feb 2013
12 posts
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_Zen
LB,

Oh yes I know that springy feeling ..and have been practicing for a while (months on and off) ...like skipping lightly ..or ...'ba boom', 'ba boom' where the BOF touch - 'ba' and the heel seems too bounce - 'boom' back off the ground again. It feels better barefoot.

But doing that - and hips forward ..and trying to get the pull working in the right direction and letting the damn knee bend ... I'm just uncoordinated ...

Gonna go out in a couple of hours and try and get hip leading _and_ 'ba boom' going at the same time ...

Thanks
_Zen
_Zen
Feb 2013
11:21am, 28 Feb 2013
13 posts
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_Zen
HOD

Yeah - lengthen backwards always seemed funny peculiar feeling to me too ...
Hills of Death (HOD)
Hills of Death (HOD)
Feb 2013
12:38pm, 28 Feb 2013
28,380 posts
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Hills of Death (HOD)
But then again I did feel a bit silly when I used to meet up with Sharon in St James Park to do 'falling against the tree' and 'pulling drills'
UltraDunc
UltraDunc
Feb 2013
8:56pm, 28 Feb 2013
10,835 posts
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UltraDunc
RF- it's lower back, it may not be running but sitting in bad Drivers seats that is causing it.
SharonD
SharonD
Feb 2013
10:36pm, 28 Feb 2013
3,072 posts
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SharonD
You looked a bit silly too Hod:-p

Hope you've ke

About This Thread

Maintained by cabletow
If you want to get people to watch you running - you need to video yourself using your mobile phone or digital camera. Side on, full length for a few strides, is sufficient. Use a cloud storage system as discussed here

http://www.fetcheveryone.com/viewtopic.php?id=47880
And share the file with a coach or coaches for constructive comment, either in private or on the thread if you dare.

Ok and article about POSE Method and running
tigwigs.force9.co.uk

Ians Article - worth a read if you are having trouble "getting it" - ianm1963.wordpress.com

As requested common acronyms used in this thread
GCM = General Centre of Mass

COG = Centre of Gravity
GCM = COG for the most part
BOF = Ball of foot - the feshy bit just under and slightly heelward of the big toe joint
ROM = Range of movement of the knees, or feet
BW = Body weight
ME = Muscular elasticity
COS = Change of support
GRF = Ground reaction force
FFS = It is not that hard dingbat

Pose drills as they should be done
http://www.fetcheveryone.com/article-view.php?id=306

Related Threads

  • form
  • methodology
  • pose
  • training

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