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Review by Dr Romanov: Altra Instinct

Review by Dr Romanov: Altra Instinct

Title: Review by Dr Romanov: Altra Instinct
Runtime: 1:41
Description: No wonder this shoe is already popular. The Altra Instinct is very well made, and has a very wide and comfortable toe box so it is highly recommended for runners and athletes with wide feet. The zero drop makes it a good shoe for transition to forefoot running and pose running. Due to a solid design of the sole - it is suitable for various terrain/surfaces, however it could be a bit thinner. Dr. Romanov just got these - so we'll report on durability later. It's light, it's wide, sole is flat. Enjoy!

Asafa Powell - Extensor's Paradox - 3D kinematic visual

Title: Asafa Powell - Extensor's Paradox - 3D kinematic visual
Runtime: 0:49
Description: This is a 3D kinematic model of Asafa Powell running. The most critical element of the video is that the quad muscles are inactive (blue color) when the leg is in optimal position to attempt a push-off (red signifies the 'active' muscles). ie the supposedly active muscles are in fact inactive. Thus 'push off' is a visual illusion. This is the best visualization of the extensor's paradox of an actual runner that we've seen. Read more about the Extensor's Paradox bit.ly

Review by Dr. Romanov: Stem Shoes

Title: Review by Dr. Romanov: Stem Shoes
Runtime: 2:16
Description: Stem footwear is a new kid on the block. Very well made, this brand fits right in with the minimalist shoe crowd. Recommended for walking and casual wear. Perfect for people with wide feet. Lightweight. Comfortable. Stem Footwear is a good addition to your shoe selection. Learn more at www.stemfootwear.com

Do Shaping Shoes really work?

Title: Do Shaping Shoes really work?
Runtime: 4:02
Description: Fox 29 News reporter Jennaphr Frederick and Pose Movement Specialist Tracy Peal discuss the popular shaping shoes. Do they really work? Watch this interview to find out!

Pose Running on Channel 10 Good Health Report with Kristi Krueger

Title: Pose Running on Channel 10 Good Health Report with Kristi Krueger
Runtime: 2:18
Description: Dr. Romanov and Connie Sol talk to Kristi Krueger of Channel 10 about Pose Running and it's benefits.

Born to Run author Chris McDougall & Dr. Romanov at the Naked Tour in Miami, FL

Title: Born to Run author Chris McDougall & Dr. Romanov at the Naked Tour in Miami, FL
Runtime: 7:46
Description: "Born to Run" author Chris McDougall & Pose Running developer Dr. Romanov at the Naked Tour in Miami, FL

Running on the Sand

Title: Running on the Sand
Runtime: 4:02
Description: Is running on sand good for you? Yes, but you have to keep a few things in mind. Check out this video - Dr. Romanov explains the benefits and potential dangers of running on sand.

First Step in Running

Title: First Step in Running
Runtime: 4:28
Description: Dr. Romanov discusses the first step in running.

How to choose running shoes Part II

Title: How to choose running shoes Part II
Runtime: 5:24
Description: Dr. Romanov continues the topic of running shoes. Review of Puma H street (bit.ly included.

How to choose running shoes Part I

Title: How to choose running shoes Part I
Runtime: 4:33
Description: How to choose the running shoes has been a hot topic for a long while. In this video Dr. Romanov gives you an idea of what to look for when choosing the shoes, and how to choose the best shoe for you. Dr. Romanov also shows some of his own shoes as examples, as well as a 10 year old Nike Zoom Racer. Choosing the right running shoe is important to your running. Make sure to look for four specific things when choosing a shoe to ensure the best possible fit for your needs bit.ly For normal everyday cross training needs, look for a shoe that is: 1. Minimal around the heel region (has a thin sole) 2. light weight (mesh is usually a good bet) 3. correct width (this is a common problem with runners with wide feet, please make sure they fit!) 4. sturdy outer sole (this has to do with Nike Free, which does not have a sturdy sole, but is rather flexible in too many directions, this could lead to instability on landing followed by possible injuries) For, trail running purposes, you will probably want to have something a bit more rugged; usually a rubber spike would do the job well for traction and the other requirements. Inov-8 has a great line of trail running shoes bit.ly To avoid blisters and caluses, make sure the shoe fits snugly around your foot with no room to slide. In addition to that, landing under your body (under your GCM), as prescribed in Pose Running, will eliminate sliding as well. Get more info here bit.ly

Running Technique: High Turnover vs Quick Change of Support

Title: Running Technique: High Turnover vs Quick Change of Support
Runtime: 3:04
Description: A quick change of support can be described as a high turnover. But, a high turnover does not necessarily mean you are performing a quick change of support, rendering your efforts useless. The real benefit for a cadence of 180+ comes when you perform a quick change of support correctly!

Running Technique: Am I Running Correctly

Title: Running Technique: Am I Running Correctly
Runtime: 4:32
Description: One of most asked questions is "how do I know if I'm running correctly?" Besides feeling no pain while you run, there are things that help you analyze your technique while you run. Check out this video to find out!

Title: Sprinting
Runtime: 2:29
Description: When compared to jogging in terms of technique, it would seem that fast running or sprinting, is considerably easier to maintain. However, there comes a point where we cannot physiologically run any faster. The key is getting as close to that boundary as possible. The responsible factors in increased speed are lean and cadence. Keep your focus on lean (fall) and cadence (pull, pull, pull) and avoid trying to over reach or overextend your foot forward to give yourself a "larger" stride. Also avoid driving the knees forward. Follow these simple rules and you'll be well on your way to running your new PR!

Running Technique: Errors in Pulling Motion

Title: Running Technique: Errors in Pulling Motion
Runtime: 2:49
Description: How do we pull our foot from the ground? The pull requires a correct effort. View this video to get a good idea.

Running Technique Error: Push Off

Title: Running Technique Error: Push Off
Runtime: 2:49
Description: The EXTENSOR PARADOX (bit.ly highlights a very important point in running mechanics: there is no thigh (extender muscles of the leg) activity after landing, therefore, there is no Push Off in running. Dr. Romanov explains with examples why this is so. Featuring Debbie Savage.

Pose Clinics: Orange County Clinic Slideshow

Title: Pose Clinics: Orange County Clinic Slideshow
Runtime: 4:47
Description: This is slideshow of a recent Pose Method clinic held in Orange County California. We would like to extend a special thanks for these amazing photos to Kip Grossman of Laguna Beach, CA. The music in the background is by Channel Two. Check our online clinic schedule to find a pose clinic in your area and register for it! bit.ly

Running: Warm Up

Title: Running: Warm Up
Runtime: 4:04
Description: There are numerous ways to warm-up before a training session. The way you warm-up could depend on the weather, or the type of training you will be doing, etc. Dr. Romanov presents a very basic warm-up routine that will prepare you for a run. The warm-up consists of three major parts which include 5 to 15 minutes of easy jogging, drills to set neuro-muscular patterns and enhance perception, followed by short strides to actually prepare you for your run.

Running Technique: Uphill and Downhill Running Part 2

Title: Running Technique: Uphill and Downhill Running Part 2
Runtime: 2:56
Description: The second installment features some exercises Dr. Romanov feels are essential in strengthening the lower leg joints. The exercises emphasize body-weight placement in different positions in order to strengthen the ankles.

Running Technique: Uphill and Downhill Running

Title: Running Technique: Uphill and Downhill Running
Runtime: 2:15
Description: The two challenges of uphill and downhill running can be the breaking point of any race to a runner. On the uphill you can expend all of your energy, and on the downhill you can injure yourself - with both factors leading to one thing - poor results during your race. In this video Dr. Romanov briefly touches on the subject of uphill running with a quick demonstration as well as some sample footage from the ING Miami Marathon.

Title: Night Running
Runtime: 4:00
Description: Running at night is not as scary as it seems. But we do not recommend going trail running at night for obvious reasons! Dr. Romanov does recommend running at night on a familiar course in order to further develop your perception. The most obvious factor that is missing right away is your ability to see in the dark, it's amazing what you start to feel and perceive when you aren't being guided visually!

Slow Running (jogging)

Title: Slow Running (jogging)
Runtime: 2:29
Description: Running slowly is often harder to do than running faster. How so? Well, for one, running slowly still requires a high turn over. This has two purposes, first to use elastic components of our tendons (less so than sprinting but some none the less), and second to keep ground contact to a minimum to avoid injuries by not allowing you to load your knees and other joints with unnecessary weight. So, slow running or jogging is really running with a slight lean, a more compact range of motion, while maintaining a high cadence. The most difficult aspect of running slowly? Not reaching ahead of the body and landing on the heel. Keep your focus on a quick pull, and you will not have time to think about landing ahead. Some drills with stretch cords can help keep you in form. Your mind can truly be at ease. Enjoy your jog everyone!

Title: Pose Walking
Runtime: 4:14
Description: Aside from the many similarities, Pose Walking is different from running because when you release your foot to land it is unavoidable that you will land ahead of the body. Your attention should be focused on quickly landing with your bodyweight on the ball of the foot. Some important rules to keep in mind are: -Keep your arms and knees bent -keep your turnover high (fast walking) -Head, hips and shoulders should be aligned -Keep your back straight -Arms are only for balance Do not lock your knees or overextend them. If you would like to go faster increase your lean and cadence - do not lengthen your stride. Do not use push-off efforts by extending your knees. Instead quickly pull your foot off of the ground in order to move towards the next step. Following these simple rules will help you avoid injury and strain - keeping you walking year 'round.

Running on Treadmill

Title: Running on Treadmill
Runtime: 3:21
Description: Many runners do not have the luxury of running on trails year-round. Thus many turn to the treadmill, however, this requires some adjustments in technique. Here Dr. Romanov gives a brief explanation of how to avoid injury while running on a treadmill.

Why do running drills? (perception explanation)

Title: Why do running drills? (perception explanation)
Runtime: 4:36
Description: Why do we need to do drills in running? The main point of drills in running is to develop or heighten our perception. Strength and agility are biproducts of the exercises. Our main goal is an acute perception. Like many of our runners ask, do we always need to do drills in running? The short answer is yes, the long answer is because we need to continually sharpen our perception like the edge of a knife. Think about a runner wearily flopping away to the finish. That is where most of the damage occurs, why? Loss of perception due to fatigue. Our drills help us maintain our perception despite the many outside factors which could deprivate our senses. So today, go ahead and do some drills and improve your running day in and day out!

Abs pain in running

Title: Abs pain in running
Runtime: 3:45
Description: Having pain in the abs is an unusual reaction while running. Dr. Romanov explains some of the causes of ab pain while running and ways to avoid it.

Bad Running Technique Analysis

Title: Bad Running Technique Analysis
Runtime: 6:06
Description: Once you learn the Pose Method you begin to notice that many runners don't have good technique. Better yet, they have no technique. Since technique means the "skill of doing," they are not correctly doing anything in particular since there is no standard. However, with the Pose Method we do have a standard to compare to. Today we will look at an Olympic runner from the 2000 Sydney Olympics. Although she is an elite runner, she still has poor technique. In this video we'll dissect the many levels of poor technique.

Running Technique: Errors and Mistakes in Running

Title: Running Technique: Errors and Mistakes in Running
Runtime: 2:48
Description: An error is a deviation from the standard. In the Pose Method, errors in leg movement and perception are addressed by Dr. Romanov. Featuring Debbie Savage, 800m Bronze Medalist.

Running Technique: Emil Zatopek

Title: Running Technique: Emil Zatopek
Runtime: 1:30
Description: Here we examine Emil Zatopek's technique and particularly his forefoot landing. As you can see, as soon as he lands his thigh muscles tense for one frame. On the hand, the other competitors' thigh muscles stay contracted for more than 4 frames. This directly shows the unnecessary muscle exerscion during active landing with no benefit.

From HeelStriking to Improved Running Form

Title: From HeelStriking to Improved Running Form
Runtime: 3:10
Description: Dr. Romanov examines a Pose Coach's training session with a former heel striker. In the beginning of the session you can see the pronounced heel strike landing. However, towards the end, although not perfect you can witness significant improvement in technique as Dr. Romanov points out.

Running Technique: Roger Bannister

Title: Running Technique: Roger Bannister
Runtime: 1:38
Description: Today we would like to pay tribute to a moment in running history - the sub 4:00 min mile, by the legendary Roger Bannister. He did what others said couldn't be done. Doctors predicted that a runner's heart would explode if he ran a sub 4:00 min mile. Bannister decided to do it anyway. Doing so he correctly predicted that after he broke the momentous benchmark many would break it, many more times after him. He was right. Bannister was a truly amazing athlete and person with an accute intellect. Analyzing Bannister's form we will focus on his cadence. While it may look like he has an average turnover, it is averaged at 197 throughout the race. This is largely due to his height, in comparisson with his pacing partners who are shorter, run the same speed, yet have a higher turnover. However, if you pay close attention to what the clip's announcer calls the "Bannister Burst," you will see that in order to increase speed Bannister first leans much more, as well as increases his cadence to 217 spm. Taking all of this into account, his sudden burst of speed can be attributed to leaning more, and the secondary factor being a higher cadence. This is due to the hierarchy of acceleration; a cadence above 180 succesfully utilizes the body's elastic components in order to move more efficiently. A cadence significantly higher than that at an average speed is unnecesary energy expenditure - what we call in Pose "too much range of motion." It basically means your legs are moving too much <b>...</b>

Running Technique Error: Overpulling

Title: Running Technique Error: Overpulling
Runtime: 3:06
Description: We return to the topic of pulling. Some runners transitioning to Pose Running experience initial calf and hamstring soreness. This is usually due to the body's adaptation to new movements. Some runners also have a tendency to overdo the effort required by pulling feet up too high and to strong. When you run you must simply pull your leg up as quickly as possible and a little as possible. Enough just to break contact with the ground. Anything more than that, is an overkill. Please pay careful attention to how much effort you put into your movement and keep it light.

Flexibility VS Stretching

Title: Flexibility VS Stretching
Runtime: 1:42
Description: There is a popular misconception that stretching helps you during your runs by preventing cramps. However, this is incorrect, what does help you is the flexibility of your joints and ligaments in addition to your muscles' ability to relax on command. This allows your body's systems to work together in synchronization and in-turn helps you avoid pulling or hyper-extending tissue.

Pulling in Pose

Title: Pulling in Pose
Runtime: 3:49
Description: In Pose there are three elements - Pose, Fall, Pull. In this video we present the third, the most difficult to understand and master and the most important element of Pose Running - the Pull. Featuring Debbie Savage.

Pulling in Pose (cont.)

Title: Pulling in Pose (cont.)
Runtime: 2:33
Description: Dr. Romanov explains that pulling is the most essential aspect of POSE running. This video is part 2 of the topic and it features advanced pulling drills with the use of stretch chordz to provide the necessary resistance. Featuring Debbie Savage.

Examples of good running

Title: Examples of good running
Runtime: 1:35
Description: Here are clips of Jesse Owens, Bob Beaman, and Michael Johnson as examples of good running form. Pay especially close attention to the way Jesse Owens starts his run, by leaning, and never straightening his knees. BobBeaman is an example of good form with a high range of motion; a lot of it has to do with build. If you witness closely, he pulls his hind foot on time, and is in Pose position almost as soon as he lands on support. This is a snippet of Bob Beaman 's record setting long jump. The final clip is one of Michael Johnson setting a world record in the 200 meters. Michael Johnson is an extraordinary example of incredibly fluid technique. If you want to witness someone run smoothly, this is the clip. This is one of, if not the best clip of Michael Johnson's technique. Take notice how the other runnersstruggle by "forcing" their support foot down because they raise their knees with the hip flexors too early. This is the same thing Carl Lewis did incorrectly. Another point to take notice of, is the braking motion the other runners experience. If you pay attention to every stride you will see that the runners sway back and forth,continuously loosing ground on Johnson. Conversely, Johnson in his familiar "upright" style is really just leaning with the same degree each step, never swaying back and forth. This makes him much more efficient as well as, well, much much faster as you can tell by the gap. In acaparison of Michael Johnson to the other runners you can easily see <b>...</b>

Pose, Fall, Pose, Fall

Title: Pose, Fall, Pose, Fall
Runtime: 3:02
Description: Pose, Fall - naturally next would come Pull. However, we would like to emphasize the first two elements of POSE. Once in POSE position, you are ready to fall forward from your point of support. Dr. Romanov demonstrates a few simple drills that will help you get the feeling of the POSE and the FALL while you run. Debbie Savage, an Australian Champion 800m runner aids Dr. Romanov in this week's demonstration.

Title: man on moon
Runtime: 0:20
Description

Inov-8 X-Talon 190

Title: Inov-8 X-Talon 190
Runtime: 1:55
Description: Dr. Romanov reviews running shoes by Inov-8. Introducing X-Talon 190 bit.ly Recommended for Pose Running.

Inov-8 F-Lite 195 Reveiw by Dr.Romanov

Title: Inov-8 F-Lite 195 Reveiw by Dr.Romanov
Runtime: 2:03
Description: Dr.Romanov reviews F-Lite™ 195 by Inov-8. It is a brand new model designed with the Pose Method in mind that was just put on the market. (bit.ly Inov-8s various shoe models are favored by many Pose runners and Pose Coaches. The F-Lite™ 195 by Inov-8 is recommended for Pose Running. (bit.ly

Running Technique Error: Toe-off

Title: Running Technique Error: Toe-off
Runtime: 2:13
Description: There is a common misunderstanding about the function of toes in running (bit.ly Their only purpose in running consists of maintaining balance/stabilization and perception of support. Pushing off actively with your toes leads to plantar faciitis (bit.ly Dr. Romanov goes over the basics to help you avoid this painful injury and expend less energy!

Haile Gebreselassie Video Analysis

Title: Haile Gebreselassie Video Analysis
Runtime: 5:37
Description: How do today's elite athletes run from a technical standpoint? In this video we will look at Haile Gebreselassie's technique from his moving biography "Endurance". Dr. Romanov points out the good and the bad in his technique along with pointers for your own running. Enjoy!

SPEED SKATING with the Pose Method

Title: SPEED SKATING with the Pose Method
Runtime: 3:31
Description: Dr. Romanov began working with a talented young Speed Skating prospect at the age of 7. At 15, Eddy "The Jet" Alvarez got on the US Junior Olympic Speed Skating Team and placed 8th overall representing the United States in China. Being the youngest athlete among others from 42 countries, Eddy showed he had what it takes to be a serious competitor. Here's Eddy speed skating with the Pose Method.

Trail Running - Australia

Title: Trail Running - Australia
Runtime: 4:21
Description: Dr. Romanov & Pose Tech welcome back Debbie Savage for a brief Video Wednesday appearance. Today we will be going over the popular topic of trail running. The question is how does the Pose Method help in trail running? An immediate reduction in your chance of incurring an injury while running on trails is one of the highlights of the Pose Method of Running. Less time on support, equals less time for a likely ankle sprain or shin splints. Besides these obvious benefits, there are many other things you'll love and enjoy next time you go for a run. So run for the hills. Seriously.

Running Technique example - slow pose running

Title: Running Technique example - slow pose running
Runtime: 0:18
Description

Running Technique example - fast pose running

Title: Running Technique example - fast pose running
Runtime: 0:10
Description

Running Technique error example - no lean

Title: Running Technique error example - no lean
Runtime: 0:07
Description

Running Technique Error - Slightly constrained

Title: Running Technique Error - Slightly constrained
Runtime: 0:05
Description

Running Technique Error - Roll Through Landing

Title: Running Technique Error - Roll Through Landing
Runtime: 0:03
Description: Running Technique Error - Roll Through Landing

Running Technique Error - Leaning from waist

Title: Running Technique Error - Leaning from waist
Runtime: 0:03
Description: Running Technique Error - Leaning from waist

Good Pull / Align Hips

Title: Good Pull / Align Hips
Runtime: 0:07
Description: Running technique example - Good Pull / Align Hips

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