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Apr 2013
10:39pm, 4 Apr 2013
4,470 posts
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jonp
Good man. Would be good to see you later in year if you want, we could go for a wee run together too.
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Apr 2013
10:44pm, 4 Apr 2013
3,973 posts
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BanjoBax
cheers 
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Apr 2013
11:32pm, 4 Apr 2013
625 posts
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richh
What? I am not supposed to run with my arms above my head waving pom-pons? This calls for a major reconsideration!
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Apr 2013
5:26am, 5 Apr 2013
3,974 posts
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BanjoBax
richh - theres a Pose perception drill you could do with with your pom-pons held together straight out in front of you if thats any help
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Apr 2013
2:42pm, 5 Apr 2013
7,043 posts
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GlennR
What if I haven't got any pom-poms?
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Apr 2013
12:34pm, 6 Apr 2013
28,530 posts
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Hills of Death (HOD)
If I've got that right Jon you let your arm feel the flow and go with it.
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Apr 2013
2:06pm, 6 Apr 2013
578 posts
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Canute
HOD, I hope Jon will give you an up to date account of Pose thinking about the arm swing.
Meanwhile, here are a few ‘historical’ thoughts. In the old days, Dr Romanov placed a lot less emphasis on the arms than Jack Cady of Stride Mechanics did. Jack used to post on this thread about 5 years ago. He developed a harness that was worn around the neck with loops around each wrist to ensure a tidy arm action. My own view is that he had a good idea, but the use of a harness is not really necessary. Unlike the trajectory of the legs, which should be automatic (or ‘natural’), it is possible to focus consciously on the arm action without suffering ‘analysis paralysis’ because our brains are well practiced at getting out hands to do clever things.
If you keep your arm close to you chest, starting with hand near to your nipple on the same side at mid stance, and bring it briskly down to a position just behind your waist as the opposite foot lands, you will promote a good foot strike just in front of the COM, without needing to focus on your foot at all.
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Apr 2013
8:00pm, 6 Apr 2013
4,471 posts
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jonp
Yeah basically HoD. Your arms participate in the movement to provide you with balance. Just keep the shoulders relaxed, elbows with a decent bend, ~90 degrees. Focus more on the swing to the back than the front for the reasons mentioned above.
Canute, agree putting your mind on the arms is a good way to distract your attention from what your feet are doing, especially if you have a tendency to rush the landing. Like I said before, it's not a massive part of Pose Method.
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Apr 2013
8:10pm, 6 Apr 2013
626 posts
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richh
Speaking of Jack Cady's harness, Coach Alberto Salazar has two of his speedy runners - Galen Rupp and Mary Cain - run wearing an equestrian harness that holds their shoulders up and back. Both of them tend to slump their shoulders. It will be interesting to see if it helps them.
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Apr 2013
10:49pm, 6 Apr 2013
579 posts
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Canute
Richh, that is interesting. I think that Jack Cady’s harness served a somewhat different purpose: it kept the arms close to the chest.
Alberto Salazar is always willing to try new things. He is clearly a very successful coach, but sometimes I think his ideas are a bit wild. In my opinion Galen has a pretty good style, but, if anything, he keeps his shoulders too tight. Sometimes allows his arm to swing a bit wide at the end of the down-swing – so if he needs anything, maybe Jack’s harness would be better for him that the one that Alberto has fitted him with.
It is going to be really interesting to see how Galen and Mo shape up in Moscow in August. But I think it is the different ways that have scheduled their training programs rather than running style that will be the main factor. Galen has been doing the sort of track work he needs to sharpen up his 5000m performance while Mo has been doing base-building in Iten. Mo ran a great HM in New Orleans, and has his eye on the marathon in Rio. In contrast, Galen set a new US indoor 3000m record in Stockholm a few weeks ago. At present he would probably beat Mo in a 5000m. However, there is plenty of time for Mo to sharpen up by August, while it is a long time for Galen to hold his present form.
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