Pose Method Running Drills from Coach JonP

Drills in order:
1) 2 foot hops in 'S' springiness body position (elasticity)
2) Pose Stance (body position, alignment, balance)
3) Change of Support (unweighting, elasticity, pull to Pose)
4) Hop in Place (pulling, elasticity, alignment)
5) Pony (minimal change of support, elasticity, unweighting)
6) Front Lunge (pull with hamstring, lean, elasticity)
7) Double Lunge with Switches (Pose body position, coordination)
8) Forward Change of Support (Falling and changing support)
9) Pose Skips (elasaticity, timing, relaxation)
10) Forward Pony (Falling, minimal change of support)
11) Forward Lunge (Pulling, timing)
July 2021 Update:
It seems that after 10 years people are still getting something from this video, which is really great. I still run regularly, and have never had any injury in these last 10 years. Proper technique of running works!
I wanted to add a few tips for running itself. So as well as practicing some of these drills you still need to do some running at the same time. Easy and short distance at first, though.
When you run, try not to think too hard about how you should execute it. The main things as a focus are:
1. Keep your ankles loose and free (don’t hold your foot tight at any time).
2. Keep your knees feeling bent at all times. It is okay to try and limit the lower leg movement so that it feels like your shin never comes forward of the knee joint..
3. Keep hips aligned forward. Imagine someone is gently pushing your butt!
A good way to start running after some drills is to lightly jog on the spot. Just keep everything loose and relaxed and start to just move forward - without changing/thinking about the motion of your legs. Stop occasionally and do this on your run as a ‘reset’.
Once you have the technique down you’ll never forget how to do it. It’ll be just like riding a bike. Your body will just know how to move, it will feel and correct itself during a run.
Enjoy using Pose Method and happy running everyone!

[@chrishansen9379]

This is great! A lot of these look like they can be done indoors over the winter. I just turned 54 and would like to start running when the weather warms up but really feel like I need some prep work so I don’t hurt myself.

[@hipered]

0:00 - 1) 2 foot hops in 'S' springiness body position (elasticity) 0:05 - 2) Pose Stance (body position, alignment, balance) 0:10 - 3) Change of Support (unweighting, elasticity, pull to Pose) 0:21 - 4) Hop in Place (pulling, elasticity, alignment) 0:29 - 5) Pony (minimal change of support, elasticity, unweighting) 0:41 - 6) Front Lunge (pull with hamstring, lean, elasticity) 0:55 - 7) Double Lunge with Switches (Pose body position, coordination) 1:09 - 8) Forward Change of Support (Falling and changing support) 1:15 - 9) Pose Skips (elasaticity, timing, relaxation) 1:18 - 10) Forward Pony (Falling, minimal change of support) 1:24 - 11) Forward Lunge (Pulling, timing) (thanx for uploading this!)

[@newyork397]

Best video on youtube. I have struggled from shin splints for almost a decade where I couldn't run for more than 0.5 miles without excruciating pain. The pose method has eliminated shin splint pain finally! It only took me 10 yrs to learn the proper way but I finally got it!

[@user-Ghost778]

sir I'm suffering from brutal shin pain can u teach me properly please

[@newyork397]

@@user-Ghost778 Do the exercises shown here to get the technique down to eliminate unnecessary impact to your shins. Use a gua sha (Chinese technique) tool to break up scar tissue in your legs, and finally keep the arch in your foot strong by doing single leg balancing exercises along with glute strengthening exercises like hip bridge and clam shells. Oh and keep your calves stretched out (very critical). I know it's a lot but the body is not some simple machine. Be patient with yourself. This isn't a quick fix. Think in terms of months.

[@mikelldaley9078]

good !

[@malakusha7623]

It's amazing that Maradona used to make some of these drills during warm-ups.

[@olilee]

I guess this is one of the best video for training the pose method. Thank you.

[@jonppose]

Ah thank you. These were taken a long time ago now. I have updated the description to include what I consider the best tips for when you run after doing a few of these drills.

[@cannibalmanimal2336]

This video is superb, I fully intend to use this daily

[@merrymwalker]

Thanks for the drills! Am currently trying out the Pose method and have seen improvements in efficiency already.

[@crashdavis721]

One of the best pose videos on the net. Really needed the Benny Hill music though

[@jonppose]

@TheMadBlackGamer You can practice a few of the drills as a warm up. Start with basics: body position, alignment. Do some light hops on 2 feet. It's very important to stay relaxed so that your body acts in a springy elastic way. Everyone is different, some pick up the technique quickly others it takes more time. There is no end point as such, just the desire to improve our skill of movement.

[@waynebinky]

I noticed that too. I've suffered from ITB issues for 3 years and finally had a video analysis performed. Biggest problem was my arm swing one the opposite side of my ITB issue. Arms should never, ever cross centre of body and should drive in the direction of travel. I placed a mirror over my treadmill and have been focusing highly on arm swing. My first longer run today of 15km and very noticeable change in knee pain already :)

[@Haselsmasher]

Outstanding. You look so smooth and relaxed.

[@jonppose]

I’ve updated the description to include what I consider to be the 3 best tips when starting a run after drills. Enjoy!

[@davidker2844]

Thanks for sharing these drills! Love it!

[@jtkirk75rm]

I’m read the book of Dr. Nicholas Romanov The running revolution. Thanks for this video. Too see how doing those exercises is very useful than to see pictures on the book 😊

[@liyan9677]

Excellent! Very clear and helpful to understand the book.

[@markusgp]

If nothing else this is a very good idea to be reactive on the floor and to improve coordination, Nice drill

[@karas0ne]

Good jump rope mechanics in this i even see the double dutch pattern !

[@posetv]

Looks great John! Thank you for posting!

[@jonppose]

@patrykomania A couple of minutes only. Pick a few and use them as a warm up before your run. You don't have to do them all every time as each develops a specific area of your running.

[@jonppose]

@nani5019 Pose running is based on the body position that is best placed to work with and recycle external forces. It is a position that stores and returns elastic energy in the most efficient way. Chi running is based on a different posture and therefore different interaction. Some runners through intuition or ability are able to run with good body positioning. Most people it requires learning. Pose Method is the framework for us to learn and improve.

[@jonppose]

Hi crebval, It is to emphasise the importance of keeping a firm connection in and around the hips area (your core)

[@TouchSonic4]

Wonderful

[@09SecretService]

Best video ..to start learning..

[@JackyLedeboer]

Nice Jon!!!

[@daimnr01]

Very nice drills, question though, this all look like forefoot landing in stead of midfoot. Is that just the illusion of the drill and will this actually improve the midfoot landing more?

[@veselinvasilev9362]

Thank you!

[@mikelldaley9078]

wow ! he is good ! not easy to master

[@DyleJoo]

It reminds me of shuffling! We need a music!

[@legendarystar11]

Do i have to do this everyday or just before a run? Thanks for the drills! I love this vid, subbed as well!

[@subsonic44]

Thanks, Coach, some of us need to build a skill set before we flop around on the track. I am 55 and have never kept running because of pains. Going to try something new. Do you offer video analysis?

[@lagzalot]

Hi! Thanks for the video.. i will try these exercises and see if it helps with running style. I want to ask if you recommend doing these even if my knees hurts a little? Or should i wait till it is healed? Furthermore, how long time should i put into each exercise? And should i continue to do them after change of running style? Br Panda

[@rocker555555]

I am at my wits end as just had 2 zone compartment syndrome surgery on my outside zones on my right leg. The surgery Did Not alleviate the pain and becoming very frustrated. Have been a runner for 30 years and the pain began about 2 years ago as a pressure build up that became worse over time. I am now concerned that the pain is lasting well past once I have finished my run and is effecting day to day walking. Can this method work to alleviate and prevent injuries? I also need to add that in addition to the Compartment Syndrome surgery on my right leg that on December 2018 I had my left Quad ligament repaired that was caused by a fall not associated with running. I can't bend my left leg still very well and can't do all of these exercises because of the inability to bend the left leg yet.. Any suggestions would be greatly appreciated.

[@TrayCaddyyy]

insightful video! i'm learning the pose method but i'm skeptical how fast i'll be able to run... is the pose method good for playing sports? and sprinting for conditioning?

[@jonppose]

@Haselsmasher Thanks. Hope you are enjoying your running.

[@ElectricHorseman66]

@jonppose, thank you for sharing this well made video. I am using pose running technique and made the change few months ago so I am still trying to improve my technique. It seems that you don´t load your heels on some of your drills, so while running, I wonder if you allow your foot to fully load and use the energy´s rebound from the ground? An other concern is my body alignment from the ankle, when I land more under my center of mass, my foot support more weight during contact so my cadence slows down, my ankle become stiffer and ground contact time increases. I´d appreciate any comments. Thank you!

[@jonppose]

Hi Francis, glad you found the video useful. Regarding the heel, during running the heel need only lightly come down (after weight is taken on the ball of foot first), it does not need to bear much if any body weight at all. Basically if you keep your lower leg and ankle joint relaxed you don't even need to focus on this - it just happens. The key is in maintaining the "Running Pose" and just swapping that pose on each side. It's hard to know exactly what is happening with your run without actually seeing a video. Make sure that when you run you are focussing on keeping the foot underneath the knee joint (of the same leg), then everything will "load" and recoil quickly as the bodyweight moves forward and over your support foot. Your cadence is by and large a by-product of the body position being correct. You could visualise a bouncy ball bouncing forward; you should only "feel" as if your are on the ground as long as the ball is.

[@karas0ne]

Even at the end it look likes the skipper kids toy movement. Seems like alot of kids games and old toys were ment to teach them running mechanics

[@nani5019]

Hi do u think pose running is better than chi running and have you seen any runner that use pose running?

[@jonppose]

@posetv Thanks guys!

[@user-yr3pk6be3r]

There's no hip extension in POSE running??

[@CarneAsadaFries_]

1:14 favorite part

[@JackyLedeboer]

@jonppose Pretty fine, thanks. You should do more vids! Great quality btw. Hope you're fine too ;-).

[@cheery-hex]

I'm sorry but I burst out laughing at this video! at first I thought wtf no sound but kept watching then as you kept going I was imagining disco music as you moved and omg was it funnnny hahahah

[@travelnostalgia23]

Hi are you there ?

[@karas0ne]

It looks alot like that shuffle dance

[@jonppose]

@subsonic44 Hi there! Never too late to start improving skill. Check out the Pose Running book if you haven't already). Send me a private message if you want a video analysis of your drills or running. Best of luck :-)

[@jonppose]

@TheKrypteia Go to posetech.com web site and enter "beginners guide" in the search box. Enjoy :)

[@RobTyleruk]

you over pronate on your left foot

[@TwoThirdsBird]

1:14 made me wee.