In part one, I shared that I, like many runners, had a history with running injuries. Welcome to part two—the part where I get to share the secret of how I became a happy, injury free runner.

How I Beat Running Pain and Injuries

I beat them by learning the Pose Method of Running. Now, just in case you’re having this thought, I don’t think the way I run is any better than the way you run. I don’t think you are any less a runner than I am. You’re A-OK in my book.

But, if you’re having chronic pain or are getting injured a lot, I think you might really benefit from learning the Pose Method of Running. Still with me? Great! Then read on.

How I Came to the Pose Method

After my second last marathon, I viewed some videotape my wife took of me running. I didn’t like what I saw—I looked absolutely heavy and jerky. Not fluid at all. That was the defining moment. Right then my history with shin-splints came into crystal-clear focus and it became obvious I needed to change the way I was running.

I looked for information on “running form,” “running technique,” and “running mechanics” and eventually came across Chi Running and the Pose Method. I dabbled in Chi Running but ultimately found Pose to be a more complete system.

How I Have Benefited

Let’s start with the best part. I feel nothing but joy when I run. I have no anxiety around pain or injuries. I feel amazing.

Specifics:

1. Light on My Feet: There is no sensation of pounding or jarring on my body. And I bet I could sneak up on you without you hearing me.
2. Back Pain is Gone: This happened almost immediately after transitioning to Pose.
3. No More Shin Splints: This one took a bit of time. The better I got at Pose, the less shin splints I had. Today, I have no shin splints—and that’s after a decade of running with them!
4. Increased Mileage: Prior to Pose, I suffered at three to four days of running. Today, I run 70 miles and seven days a week with no problems.
5. Getting Faster: I’ve got a new marathon personal best! Of course, the biggest part of that is due to better training (e.g. 70 miles a week) but I’m fairly certain I would have never been able to handle that kind of training without switching to Pose.
6. Confidence: Virtually every time I’ve had the slightest niggle, refocusing on good form has solved the problem. Let me tell you, having that kind of confidence—compared to wondering what’s wrong—is an incredibly empowering feeling to have.

So, You’ve Had NO Injuries Since Switching?

To say I’ve had absolutely no problems would be a lie. But, I can say I’ve only had one little hiccup since getting back into heavy marathon training mileage—a sprain in my big toe that my sports Doc surmised was caused by an awkward slip on the ice (it happened in very icy winter conditions). That niggle sidelined me for a week. Other than that, things have been golden!

What Does Pose Running Form Look Like?

Here’s a video clip of me running in Pose Method. It was filmed in the winter (February 2007). My form here is not as good as it could have been because I’d not warmed up prior to filming. However, it should give you an idea of the quick, light steps we strive for in Pose.

And here’s a video clip of the creator of the Pose Method—Dr. Nicholas Romanov sprinting on ice!

How Hard Was it to Switch to Pose?

I won’t lie. It wasn’t easy. Actually, it was a painstaking process that took a great deal of patience. Why? Because I had over 10 years of habits to break! At first, I was only able to run fifty meters or so at a time. But, over time I was able to extend that to 100 meters, and then a 1,000. Looking back, I think it took me about three months to be able to run 40 minutes non-stop in the new form. I remember telling myself, “You must think of yourself as a new runner if you’re going to get through this.”

And even after those first few months, I had periodic struggles. Most notably, there was often soreness in my Achilles heel and calves. Those, I was told by the Pose gurus, were expected and would go away. They did.

All in all, I’d say I felt very comfortable running in Pose after twelve months and it was another year before I felt confident enough to train for another marathon. You might be thinking, “Wow, that’s a long time”. But, to me, it was a small price to pay to keep on running!

Would Learning Take as Long For You?

It’s a good question. The answer is, “I don’t know.” But I do know that the longer you’ve been running, the longer it will likely take to replace your current form with the Pose Method. On the other hand, if you’re a new runner it would probably be very easy for you to learn the Pose Method.

Where Do We Go From Here?

The whole point of this has been to give you hope and to suggest that running is not too hard on the body if you’re doing it right!

To that end, it’s really up to you. Do you want to change? Is it worth it? How badly do you want to keep running? For those of you who’ve already stopped running, would you be willing to try the Pose Method if it got you running again? And finally, if you’re new to running, are you willing to put in a little extra effort to help you avoid injury? These are questions only you can answer.

If you’re interested in getting started, the best place to do it is at Posetech. You might consider buying Dr. Romanov’s book and DVD (I recommend you get both) but, if you’re not ready to spend money just yet, make sure you visit the Posetech web site and forum—it is a place loaded with information from experts and beginners helping one another make the transition.

In the coming weeks, I’m going to write some articles to explain what makes the Pose Method the Pose Method. Stay tuned!

Links You Might Find Useful

1. Posetech
2. Posetech Forums
3. Where to Buy the Pose Method Book and DVD
4. CRNs Pose Method Archive (where you’ll be able to find all of our posts on this subject)

Have you ever met someone who said they had to quit running because it was too hard on their body? Do you know someone who’s close to quitting?

Or maybe that someone is you?

The story is repeated often among runners and ex-runners …

You start running and find that you love it or, at the very least, you put up with it because it’s the best way to manage your weight.

But problems arise. You get get shin-splints. Or knee pain. Or Achilles heel pain. Or … well, you get the picture.

So you start looking for answers and, more often than not, you’re told to “slow down” or “run less” or “get better shoes”.

So you try those things. Maybe you even get orthodics but, eventually, you’re hardly running at all anymore.

You lose your passion for running. You lose fitness. You gain weight. You think your running career is over, or worse, maybe it is over … you stop running.

And you’re not happy.

Well, I’m here to tell you that maybe – just maybe – your running days are not over. So, please don’t give up – there is hope.

You see, I was like you. I struggled with pain. And injury.

From 1992 to 2000, I could never get beyond three or four days of running a week without getting shin-splints. I had shin-splints for years. I wasn’t doing a lot of mileage during that time – and better shoes never solved the problem.

In 2000, I began marathon training and never looked back. I love training for marathons. Next to the time I spend with family and friends, it’s one of the things I love most in life.

But those shin-splints got worse and worse. I’d be willing to bet they were often close to being stress-fractures. And, if that wasn’t enough, I also suffered from absolutely terrible lower back pain. Not good.

All the while I wondered, “Why am I having these problems? Am I doing something wrong?”

And then things got worse – I got a stress-fracture in my ankle while running a marathon. It took me the better part of six months to recover from that injury.

But it was during that time when I figured out what I’d been doing wrong and set in motion a sequence of events that led to me running another marathon – a personal best. The bonus? That I trained for that marathon injury-free at mileages way higher than I’d trained at previously.

Tomorrow I’ll share the secret I learned for making sure running is not be too hard on your body. Read Part Two

Disclaimer: I’m not a doctor. In fact, I have no formal medical training. What I am is a longtime runner who’s made nearly every mistake in the book (wisdom comes from experience?). I’m also fairly proficient in discussing the Pose Method of Running – a method that looks at running differently than other approaches.

Excerpts from Lee’s article (please read the whole article if you want the full explanation):

1. What is Plantar Fasciitis?

The plantar fascia is a band of fibrous tissue at the bottom of the foot extending from the heel to the ball of the foot. This structure plays a major role in supporting the arch and preventing the foot from collapsing under the weight of the body … feels like a heel bruise and usually presents with tenderness along the bottom of the foot. A certain amount of swelling or even a small lump may be associated with the painful area. The hallmark sign of this injury is that the first steps out of bed in the morning are usually the most painful.

2. What are the causes/predisposing factors of injury?

…one reason is running too much on the toes…

4. What can be done to prevent or treat this injury?

Prevention is targeted at stretching and strengthening the muscles in and around the foot and reducing the stress on the plantar fascia.

Before I get into my schpeel, let’s start with some graphics to enhance Lee’s words:

Let me first say that what Lee wrote is correct (who am I to argue?). However, I’d like to suggest that this widely accepted method for preventing PF (to stretch and strengthen muscles) is not, according to the Pose Method, the only route to solving the problem.

The Pose Method approach to solve PF has a connection to Lee’s other suggestion: “reducing the stress on the plantar fascia”. Pose does this by avoiding running on the toes – even when running up hills. Some people who know a bit about the Pose Method might be puzzled right now because they’ve heard that Pose Method runners run on their toes. That is not correct – we run on the balls of our feet and, to us, there is a big difference between running on the balls of the feet and running on the toes.

Note: At this point, some may want to debate the merits of the Pose Method, or ball-of-the-foot versus mid-foot versus heel-toe running. They may even want to debate what proper running technique is or should be. I’d rather not get into those debates right now – all I want to do today is describe the Pose Method approach for dealing with with Plantar Fasciitis.

Ok, let’s start with a video approximation of what is commonly known as “toe-off” or “push-off”:

And here is an approximation of what Pose Method runners aim to do – to very quickly lift the foot off straight up off the ground without bringing the toes into it. The strategy is to land with weight on the balls of the feet, and then quickly lift the foot, not place weight on the toes and avoid strain on the Plantar Fascia:

As you can see, the Pose Method solution is not to strengthen and stretch muscles – it is to avoid a style of running that involves “toe-off” / “push-off”.

One last point: Some forefoot/ball-of-the-foot runners may acquire Plantar Fasciitis not due to “toe-off” but instead due to a tendency to hold their heels too high off the ground when they land. The solution to this problem is to weight on the ball of the feet but to allow the heel to come close to (or even lightly touch) the ground. This is not to be confused with a heel-strike – it is not that – it is merely allowing the heel to come down so that strain is not placed on the Plantar Fascia.

Was this clearly explained? Do you have any questions? I’d be happy to help.

Dr. Nicholas Romanov (originator of the Pose Method of Running) shows how it’s done with the claim that, if you learn to run using his method, you can also run with the balance and timing required to run on ice.

Note: Quicktime is required to view this video.

[via Posetech vlog]

What we’ll assume for today’s discussion is that there is some need or desire for a change in your running form. Perhaps you know there is a problem, or someone (e.g., a coach) has told you there is a problem. With that as our starting point, let’s get interactive and take the highly unscientific Should You Change Your Form? test!

1. How long have you been running?

> Less than 2 years: 3 points
> I’ve been at it for 2 to 5 years: 2 points
> I’ve been running for 5 to 10 years: 1 point
> Over 10 Years: 0 points

The number of years you’ve been running is a strong indicator of how difficult even minute changes will be, and may also dictate your chances of success. The longer you’ve run, the more ingrained your mechanics (mental and physical) will be. Veteran runners will likely have more difficulty than ones with fewer miles under their belts.

2. How much of a change is needed?

> Minor Tweaking: 3 points
> I’ve got a bit of work to do: 2 points
> Fairly major: 1 point
> It’s a total overhaul: 0 points

In case you are scratching your head about the scoring on this one, let me explain: A total overhaul would certainly imply you should work on your form. However, the more substantial the change, the harder it’s going to be to stick to the task and succeed. In other words, this question speaks more to your probability of success than to a physical need for change.

3. How firmly are you committed to racing now or in the near future?

> I could give up racing racing for 12+ months: 3 points
> I’d like to be racing within 6 to 12 months: 2 points
> I want to race within 3 to 6 months: 1 point
> Racing is ongoing and I won’t give it up: 0 points

Depending on the extensiveness of the change to be made, you may have to put racing on hold. The more extensive the change, the longer you might have to put racing on the backburner.

4. How strong is your attachment to running a given distance?

> I could go back to the beginning and run 50 meters at a time if I had to: 3 points
> I wouldn’t feel right running less than a mile at a time: 2 points
> I’d be ok as long as I could get my 30 minutes a day in: 1 point
> I wouldn’t do it if I had to sacrifice distance or mileage: 0 points

Would you be able to live with not running as fast, or as far as you’re accustomed to? The more radical the change, the longer you will likely not be able to run as far (or as fast) as you are now. If you can’t live with that, you are also likely a “no.”

5. Are you suffering from chronic injuries?

> I can’t seem to run more than a few months at a time without sustaining some kind of injury: 3 points
> I am injured on average once a year or so: 2 points
> I don’t often get injured: 1 point
> I am never/almost never injured: 0 points

You’ve spent on shoes and orthodics, done strength training and had physio-therapy but you’re still suffering. Runners who are at the end of their ropes are often very open to trying whatever will break them out of that cycle.

6. How badly do you want to change?

> It’s the most important thing to me right now: 3 points
> It is quite important to me: 2 points
> It is somewhat important to me: 1 point
> It’s not really important to me: 0 points

Desire is power. If you really want to change your form, you’ll probably be successful. I suspect that’s why world-class athletes spend more time on technique than most runners—because it’s one ingredient in their recipe for success.

How Did You Do?

1. 13 to 15 points: You are both physically and mentally primed for change. In fact, you’d probably be unwise not to change. What are you waiting for?
2. 9 to 12 points: Although you may experience minor bumps in the road, you are an excellent candidate for change.
3. 6 to 8 points: You are a borderline candidate. Your success will most certainly be determined by your dedication and mental committment. In other words, it’s going to be work but my bet is you can do it if you set your mind to it!
4. 3 to 5 points: It is not recommended that you attempt to change your form. Although success is not impossible, your mind and body will likely work at odds and you may turn out worse than when you began.
5. 0 to 2 points: Don’t even think about it. The good news is that even if you might benefit from form work, not proceeding will not hurt. It’s likely you’ve never been injured and are very happy with your running so why change a good thing?

So, now that you have a tool for helping you decide whether you should work on your form, we can proceed with some discussion around the potential gains and risks for doing so. We’ll do that in part III.

On the surface, the answer might be that running comes to us naturally and doesn’t have to be taught. After all, children and teenagers spend a lot of time running and yet, barring the odd accidentally broken bone, it is almost unheard of for them to get injured while running.

But then something happens; we grow up and join the adult “50 percent to 75 percent of runners get injured” club. Why? Let’s look at some common thinking on the subject.

The Six Most Common Things We Blame Injuries On

1. Sharp Increases in Mileage. A commonly accepted guideline for increasing mileage is to follow the 10 percent rule. The 10 percent rule says you should increase your miles by no more than 10 percent each week. For example, if you ran 20 miles one week, you should run no more than 22 miles the next week (two additional miles).

The rule is wise but I’m puzzled over what to think when someone follows the rule and still has problems. What happens if (like me) you acquire shin splints while following the 10 percent rule?

2. Sharp Increases in Intensity. At the heart of this statement is the idea that the “pounding” of running is magnified when we run more intensely (e.g. during speed intervals). The outcome is that the body’s restorative powers can’t keep up and “Mr. Injury” comes a knockin’.

This rationale is also not without merit, although I wonder about the premise that running must involve “pounding”.

3. Poor Footwear. For years, shoes have supposedly gotten better at protecting us from injury. It is documented that despite advances in shoe technology, the rate of injury among runners has not improved. What’s missing from this picture? Are better shoes the answer, or is there something else we need to consider? Stay tuned!

4. Hard Surfaces. We’re told that running a large number of miles on pavement is literally like running on the road to destruction. Is this true? What about the growing number of barefoot runners who spend most of their time running on pavement? Are they superhuman? Or have they learned something the rest of us haven’t?

5. Our Parents: Genetics likely plays a role in our susceptibility to injuries, but there is little we can do about that so we won’t focus our attention there.

The Sixth Thing: Poor Running Form

The least-talked-about reason for becoming injured is running with poor form (aka “mechanics” or “technique”).

What’s interesting about correcting poor form is that doing so can lessen the effects of long, intense, pounding miles on hard surfaces.

And this brings us right back to where we started, though with clearer questions: Do we know what good form is, whether we’re doing it, and if we’re not, can and should we change it?

Where Do We Go From Here?

In part two we’ll talk about whether you should work on improving your form and, after that, we’ll talk about the potential gains and risks for doing so and then discuss different ideas around defining what good running form is. There, we’ll look at some methods for learning how to run, talk about each method’s strengths and weaknesses, and how each of them propose to make you a better, less injury-prone runner.