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Understanding ChiRunning vs Pose Method

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As a running coach and avid learner, I regularly come across various running techniques that experts claim to be the “ideal” running posture. Two of the most popular methods include ChiRunning and the Pose Method.

Experts from both running styles claim each is the best method for more efficient and injury-free running.

What runner doesn’t want to go faster and avoid injury all thanks to a few tweaks? Sounds pretty ideal, right?

Does running form really prevent injuries?

It’s important to understand that different methods work for some, while others don’t work at all. Changing running technique can actually cause more harm than good, if not implemented under the guidance of a coach.

  • Your natural running gait can take years to change
  • Your natural running gait works for your body
  • BUT we do know a few pieces help reduce injury risk

If you are determined to make changes, read my 4 most important areas for how to change running form.

That said, incorporating a new running technique has been life changing for some runners, so let’s break down what each method is the science behind more efficient and pain-free running.

Studies on both Chi Running and the Pose Method are relatively new and therefore don’t show performance over a lifetime.

What is ChiRunning?

ChiRunning is a holistic and mindfulness-based running form that combines the inner focus and flow of Tai Chi  to incorporate the correct biomechanics of running and walking.

Conceptualized by ultra runner Danny Dreyer, the guiding principle of Chi Running is to move from the body’s core, allowing legs and arms to follow in a flowing, relaxed state.

Chi Running

Chi Running for Beginners

The idea behind Chi Running is that energy moves from the center of the body and flows throughout the rest. Before you stop reading thinking this is all hippie dippy nonsense, the point of Chi Running is to improve efficiency and minimize injury.

In layman’s terms, Chi Running relies on gravity pulling the body forward and picking up the feet to control the fall.

Core Strength
No matter what style of running you follow, having a strong core is essential for injury prevention. In Chi Running a strong core will keep your body posture straight, which keeps your joints in alignment and lessens the workload of the legs.

Lean Forward
A slight forward lean uses gravity to help propel the body forward, again taking load off the legs. Lean from your ankles and not your waist and aim to land with your foot in line with the hip.
running form tips

Relax
Aside from the core muscles, the rest of the body should be loose. It’s not uncommon for runners to hold tension in the shoulders and face when they run. Relaxed muscles will increase speed.

Focus on the present
Rather than worry about the miles ahead, the weather, or what you’re going to eat when you finish, focus on how your body feels. This will help you learn to recognize if you require fuel or hydration or if you feel pain somewhere.

What is the Pose Method of Running?

The Pose Method, is based on the idea that there is an optimal pose, or position, for athletes in every sport.

Sports scientist and 1970s USSR Olympic coach Nicholas Romanov studied the movement of both human athletes and animals to determine the role physics plays in efficient movement.

He believed that, in order to reduce the risk of injury and improve performance, runners should move with the same grace as a ballet dancer or gymnast.

His analysis determined that the body moves through a series of poses as it moves through space as a result of proper positioning.pose method

Elements of the Pose Method

The Pose Method believes that the ideal running movement requires centered balance to support the body under the force of gravity. Ultimately, the goal is to move from one pose into the next as quickly as possible, which improves cadence.

The three concepts of the Pose Method are:

  • Pose
  • Falling forward
  • Pulling foot underneath the hip

The theory is that runners pass through the pose, fall forward from the support of the foot, and then pull the foot off the ground.

Teachers of this method claim that moving through this pose efficiently, helps prevent injury, and enables runners to run faster and longer, the idea being that the farther you fall, the faster you go.

Romanov’s observations say that the further ahead of the body the foot falls (aka heel strike) when striking the ground, the longer the body takes to move through the pose. This results in excessive load to the ligaments, tendons, and muscles, which leads to injury.

Chi Running vs Pose Method

While Chi Running and the Pose Method do share some similarities, there are subtle differences between the two running techniques. Both styles emphasize efficiency and injury prevention.

As a running coach, I think there are pieces of both that truly work together for maximum benefit. I’ve never prescribed to the one way is best idea.

Breaking down specific nuances, you can see the ways they differ.

CALVES

Chi Running – “Contrary to popular belief, your calves are not necessary for endurance running.” Keep your entire leg limp throughout the movement. Unfortunately that statement doesn’t allow people to spring off the ground.

✅Pose Method – The calves are your powerhouse for propelling the body forward. Push through the ground with your foot, allowing your leg to use its power from foot to glute.

FOOT LANDING

✅Chi Running – Land with a mid-foot strike to keep the feet directly underneath the body, or even just behind.

Pose Method – Land with a forefoot strike,  or on the ball of the foot to fully engage the lower leg for maximum power. This keeps your knee and ankle always in alignment. After landing on the forefoot, the heel will touch the ground as it moves through the stride.foot strike

LEG MOTION

Chi Running- Bend your knee (leg kicks behind you). This motion requires little muscular effort, and according to the theory, with greater levels of relaxation this motion will occur almost by itself.

✅Pose Method– Raise your knee (looks like high knees) to drive forward, while the standing leg should fully straighten. You’ll notice many barefoot runners keep the standing knee slightly bent, losing the full force of pushing off the ground and creating quad dominance.

LEAN

ChiRunning – Lean from the ankles as if falling forward and use this for momentum.

✅Pose Method – Stand tall, but act as though you are being pulled from your hips forward. Too much forward lean prevents the core and glutes from activating, reducing power.Chirunning

Similarities between ChiRunning and Pose Method of Running

The two running techniques overlap in a number of areas, including:

  • Running Cadence: 180 steps per minute is ideal regardless of pace
  • Tall: Stay tall to keep your lungs open for better breathing
  • Arms: Swing back at 90 degrees, not forward and not across your body
  • Low Profile: Keep shoes pretty natural so you can feel your feet on the ground
  • Foot Strength: Do exercises to strengthen feet for total stability and better running
  • Practice: Think about your form on every run

Chi Running Technique

Should I Change My Running Technique?

I personally am of the belief that if it ain’t broke, then don’t fix it. There is a lot of talk about “proper” running form, and here’s what I say to that:

If you are chronically injured, then, yes you probably should consider changing something about the way you run. Maybe it’s the technique, but it could be something as simple as rotating your running shoes.

Talk with a professional before DIYing your injuries.

If you’re happy with your running, then stick with what you’re doing!

If you want to learn more about Chi Running and the Pose Method, be sure to check out the following books:

  • Chi Running: A Revolutionary Approach to Effortless, Injury-free Running, by Danny Dreyer — I have this one and found it to be an easy read.
  • The Cool Impossible by Eric Orton
  • Dr. Nicholas Romanov’s Pose Method of Running
  • The Running Revolution: How to Run Faster, Farther, and Injury-free for Life, by Nicholas Romanov

Key to Injury-Free Running? Strength Drills

No matter whether you choose to adapt a new running technique or stick with your natural motion, core, glute, and hip strength will help prevent injuries.

Incorporating regular strength workouts that focus on the hips, glutes, and core will go a long way and they don’t have to add a lot of time to your already packed schedule.

In addition to the videos I have on my YouTube channel, here are additional strength routines:

  • Resistance band workout for hips and glutes
  • Hip mobility drills to loosen tight hips
  • Stability ball exercises for hips

How often do you focus on your form?

Are you a forefoot, mid or heel striker? Have you ever tried to change?

Other ways to connect with Amandarunning coach
Instagram Daily Fun: RunToTheFinish

Facebook Community Chatter: RunToTheFinish

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Posted by amanda Categories: ChiRunning, running form

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Amanda Brooks is a Certified Running Coach, Certified Personal Trainer and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. Read More…

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KEEP GOING. You never know when your moment will c KEEP GOING. You never know when your moment will come. You have to keep showing up when it’s hard when it’s frustrating and even when it doesn’t go as it should. 

⭐️Shalane was a professional athlete by 2004 and didn’t win NYC until 2017.

🏃‍♀️Des Linden took second in the 2011 Boston Marathon. It was 7 YEARS of training before she took first.

👏I have many friends who needed 8+ marathons to get their BQ.

👍Serena Williams has had loses that the press would consider catastrophic and she admits to hating them, but using them to find more strength.

🤔Walt Disney was fired for lack of imagination! But he kept going.

The list is long of those who didn’t succeed on the first attempt. The thing they all have in common is continuing on, adjusting the plan, staying focused on the goal.

SUNDAY RUNDAY MOTIVATION!! Share with a friend and I’d love to hear what keeps you going after a bad race.
ANKLE AND FOOT STRENGTH - A lot of questions latel ANKLE AND FOOT STRENGTH - A lot of questions lately about shin splints and while they’re commonly the result of adding too much distance or speed too soon...
🏃‍♀️you can also work on strength, mobility and running technique.

Let’s start with some strength pieces!

⭐️ Plus, these movements are stellar for anyone with ankle pain or needing more lower body strength to hit the trails.⭐️

👇👇
10-12 reps x 2 a day
1️⃣Banded rotation - hitting the peroneal muscles that run along the outside of your lower leg these control ankle movement and foot strength. Better ankles, better stability, less shin pain.

2️⃣Banded turn outs - helping with muscles that control the arch of your foot and prevents knee, ankle and foot from dropping in if the arch isn’t staying strong with each step.

3️⃣Toe raises - we’re really hitting the front of the shins with this. Make it easier with legs closer to wall.

4️⃣Calf raise with ball - calf strength and arch strength happening with the use of the ball, which can again prevent the foot falling inward. Also strong calves absorb impact and spread lower leg load.

5️⃣Foam roll along outside of shin and calves to release tightness from overworked muscles.
///
Have you ever dealt with shin splints or ankle injuries??
EMBRACING A PAUSE🤢🤢 - It’s been a decade s EMBRACING A PAUSE🤢🤢 - It’s been a decade since I’ve been can’t move from the couch sick. I don’t recommend this stomach bug.
|||
In truth, I’ve been thinking I needed to hit pause for a few weeks.

💼 I’m so excited about what’s happening in my business, I’ve been hard charging for the last year.

🏃‍♀️I’m finally enjoying adding in hills and speed and strength, but could tell I needed a big down week... I just didn’t want to.

🥾On vacation or with fam, I’m always sneaking in work and again that’s not entirely bad because I love it.
|||
BUT LIKE AND INJURY, sickness is a reminder to appreciate our health.

🟧I’m not trying to make up the missed workouts.
🟩I’m not guilt tripping over eating Cinnamon Toast Crunch because it was all that would stay down after 30 hours.
🟦I’m not feeling bad for moving a lot of meetings and not responding to nearly any messages.

What reminds you to step back and press pause??

📸from our great trip a few years ago. Those long vacations are my best way of letting go.

#iamwellandgood #loveyourbody #solopreneurlife
Can we talk about runners and gut health for a sec Can we talk about runners and gut health for a second? And then you'll understand why I love @previnex so much.
//
DID YOU KNOW: There are 500 species and three pounds of bacteria in our gut! 😱😱It’s a living and breathing factory that:

🔵impacts your energy levels and can be reason for joint pain
🟣impacts your mood and focus
🟡can cause runners trots and nausea when micro biome is off
🔴can cause more food sensitivities and intolerances when not balanced with good bacteria
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Open to US only. Winners selected Apr 17.
☀️MORNING OR ⭐️EVENING RUNNER? Which are y ☀️MORNING OR ⭐️EVENING RUNNER? Which are you?

🐦 early birds let’s hear, what time do you get up??? These times are often 🤯🤯
//
Most of the year I’m up by 5, which often leads to “when do you go to bed?!?!” 
Early 😂.
I’ve been prepping for AARP time since we moved to Miami and it was so dang hot. 

The habit stuck, so now I’m up early and lifting it not heading out immediately in the snow.
//
In my early 20s, I ran after work and then a lot over lunch...even in to marathon training.
👇
Now I have to psych myself up for evenings which is when most groups are!
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