Inspired to Change Running Form

My recent read of The Running Revolution: How to Run Faster, Farther and Injury-Free - For Life has inspired me to abandon heel-striking, at least for now. This book's primary purpose is to teach people to adjust their running style to match "The Pose Method", which is what the book's author, Dr. Nicholas Romanov, considers to be the ideal form for running, ANY DISTANCE. It primarily consists of three parts: "the Pose", falling and pulling (which I describe in the next few paragraphs).

"The running Pose is the moment when your full body weight combined with the increased load created by the speed of your running meets the ground," writes Romanov. When you are in the Pose, which occurs immediately after initial contact (each time your foot strikes the ground), the force of impact should be on the ball of your foot, with the ankle under your hip. The other foot, which is in swing (off the ground), should be under your hip, as well.

The falling part of the Pose Method running style occurs next. It basically refers to using gravity to fall forward from the waist down, leading with the hips, "keeping your upper body vertically aligned through your hip, shoulder and head".

The pull got its name from the fact that it involves using your hamstrings to pull your support foot off the ground "at the end of the falling phase". It takes you into the flight phase of running (when both feet are off the ground), followed by your other foot landing in the Pose.

During each of the three runs I completed after finishing Romanov's book, I tired to utilize much of the advice he provides on how to follow the Pose Method.

The book's clear rationales for why adopting various aspects of the Pose Method - like forefoot striking - prevents running injuries is what drew me to the running style. Heel-striking often causes injuries, because it forces locked ankle, knee and hip joints to accept the impact; whereas a forefoot strike distributes the force of impact into the "muscular-tendon elastic system," Romanov explains, in the book.

Prior to reading this book, I often attempted to forefoot strike by simply striking the ground with the balls of my feet.  Romanov cautions against using such a method to forefoot strike, equating it with heel-striking. Instead, he calls for using gravity to help fall into a forefoot landing. I have been focusing on doing that as well as using my hamstrings to bring each of my legs into swing phase. A shorter stride and a faster cadence seem to be the results of my attempts at altering my running form.

There are, of course, many aspects of the book that I have not yet mentioned, such as its descriptions of various strengthening and stretching exercises for injury-prevention and many drills to help you master the Pose Method. The book also includes a detailed training program.

I must admit that I have failed to try any of the drills or exercises. My main excuse for not adopting Romanov's strengthening routine is that I recently ramped up my strength-training as physical therapy for my ankle injuries. The exercise program, which I have discussed in previous entries, was designed by a physical therapist. It has alleviated pain in my right ankle that I had been suffering from for more than a year.

I do intend to later try some of Romanov's stretches and drills. I may even adopt his training schedule when I am healthy enough to return to racing.