Pose-Running Drills: Lean and Pull

The human body is no different than a wheel and must function by the same laws of physics, says Brian MacKenzie of CrossFit Endurance.
To get the body trained in this manner, MacKenzie runs a group of athletes through a series of drills at CrossFit HQ in Scotts Valley, Calif. The first uses sets of hops and then "leaning hops" to help the athletes understand gravity's role in running. Another drill involves leaning forward and focusing on quickly pulling the heel underneath the hip after the trailing leg leaves the ground.
"So every single person-whether they run well or they run like shit-is gonna essentially get to the same position, which is where that foot's underneath your hip and you've got one foot underneath your general center of mass," MacKenzie explains.
The goal is to create positions that maximize efficiency and prevent heel striking, which translates into hitting the brakes.
"The drill's purpose is to get you to rewire and understand exactly where you should be pulling to," MacKenzie says.
Video by Eric Maciel and Tyson Oldroyd.
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[@randygrosjean2873]

Really good stuff here, this is also the first time I've understood why they call it a figure four pose. Excellent coaching here.

[@SailOnFlyBy]

Pose is the single hardest thing for me to figure out. Still working on it.

[@errgo2713]

Curious - are you still practising it now, 6 yrs later, and if so how are you finding it?

[@Briancbell121]

Haha look at that crew! Brooke Ence, Ro, and is that Tommy Marquez in the blue Rogue shirt? That would be a fun class!

[@hurchamp2003]

This guy isn't a joke, this is a good video. Great cue of active ankle and the hoping drill helps, I think I'll steal that one. The problem is running is pushing, not pulling. The "pull" portion of a run is the result of force application, driving the foot into the ground to propel the body upward and forward. The "pull" is not something we consciencously do, it happens on its own and is called the recovery phase. This is why some of these athletes are having trouble with their knee lift during thes single legged drills.

[@sdaiwepm]

You're entitled to your opinion, but your understanding is the 180-degree opposite of the Pose Method.

[@zorbathegreek841]

these drills would be much more effective if done barefoot, or at least in super thin racing flats. The less there is around your feet, the more biofeedback and your body will instinctively adapt to minimize impact.

[@cuentas217]

Fun to see Rory

[@ianbrewer4843]

Good info

[@SRobinson1485]

Is it possible to practice pose running on a treadmill too

[@Chrisninjaful]

So what's the point of this ? The girl in the yellow got nice legs but I noticed she doesn't go all the way up or is she doing it correct?

[@veselinvasilev9362]

Thank You!

[@functionalcontractions1469]

Just don`t get injured . Oh well,always KT tape . There are also peptides or Sarms for endurance to help .Oh you know it ?! Ok. Good luck guys.

[@tcarr302]

Good foundation build

[@febr21]

i need this

[@blue_mountains28]

the book "pose running method" explains it way more clearly

[@pauld3327]

The new book about pose method from Nicholas Romanov is "running revolution"

[@eyefinity3993]

I still dont get the dishes...

[@CloranM]

Who runs by planting their foot three feet in front of themselves? Aren't your feet ALWAYS under you?

[@hurchamp2003]

Those who plan their foot "three feet in front of themselves" are those who develop shin splints. Its a breaking mechanism. Lots of people do it.

[@MooMooMath]

No You can video 100 people running and look at it frame by frame and 95 of them would heel strike. I work at a running camp and have coached cross country for many years and have watched thousands of runners over the years.

[@schappef]

Read about running form, as "pose" running is about 10% of what actually makes up proper running form and a few things that have no place in a runners mind, such as "falling" unless you coming out of the blocks or the first few steps at the starting line. During the act of running falling is the last thing you should have in your mind. Once you better understand proper form and a few running dills, FYI, nearly ever drill in this video is almost a proper running form drill just not executed with proper running form in mind, and modified to fit the pose method. I'm just disturbed that so many people are talking about this pose thing. It's just going to cause more complicated form issues for the runners in the future, if not injuries.

[@pauld3327]

I am a overstriding/heel-striking runner and I would like to improve my running form. How do you think I should learn how to run with the proper form ?

[@ATOM3686]

))))))) Good!!!!!!!!!

[@zerillisguren7720]

Every ffffffff-uckin time. lol

[@davesmith2675]

Why make running so technical!

[@DariusJones05]

Lime green jacket girl...Mmm good...form

[@Avatheskibidiaplphadog]

What's this doing

[@2011hwalker]

Haha one of the great grifts in fitness history was the whole "crossfit coaches tell people how to run". There are decades of research, accumulated learning in track and field and miraculously these people monetized weekend classes to teach people how to run. Pure folly and short lived (of course). Great running requires years of form, practice and learning. This fad was thankfully short lived.

[@JK-cz6bu]

World record marathoner does mid possible heel strike in heel lifted cushioned shoes. Pose method is for some but most get injured trying to modify their style too quickly....and minimalist shoes are a bad idea to jump into. Pose may be for you but if not just keep in mind that the best runners are NOT using pose method and still believe in the theories he thinks he debunked.

[@kerryc.7438]

I got nothing from that

[@brummr]

"The human body is no different than a wheel..." What!? This guy is the biggest snakeoil salesman and its a shame he has latched onto CrossFit and tarnished the pose running technique. Want to avoid heel striking? Bend your knees! And be sure to stock up on 3Fu3l, it will help you complete all those ultras just like BM.

[@cannibalmanimal2336]

The wheel comparison’s correct, but you have to be able to see the whole picture

[@GorillaKidTv]

This guy is a joke

[@skeith9144]

youre a joke you jumping bean