Author:  Matt Dixon

Question of the Week

Q:  

I wonder if you have any thoughts on the POSE running method of running to improve technique and efficiency?  I have a friend (not a triathlete) who swears by it, and I was thinking of giving it a try. I would love your thoughts.

A:  

Your timing is both ironic and impeccable.  The theme of our coaching team roundtable discussion in which our coaches present to each other and discuss best practices for education and alignment was on running form.  As a part of this session, coaches prepared a case study on both Chi Running and Pose Running. We set up the discussion as:

• A review of the method
• Any potential positive points or areas of alignment
• Red flags and areas of concerns
• How it relates to the Purple Patch athletes

As a part of the process, we also reviewed any relevant science or data we could find.

Chi Running

First up was Chi Running, and the coaches did a super job of remaining impartial and presenting all the information.  The headline news on Chi Running is that there are, ironically, a few positive elements that we can draw from. These were mostly isolated to becoming more in tune with feelings, postural cues, awareness, and a drive away from the shackles of an obsession with metrics.  We also exposed some rather curious claims, including how the foot needs to do next to nothing within running. In essence, it all “sounds nice,” but the actual yield in performance would be limited. As Purple Patch coach, Michael Olzinski, put it so well:

“The potential risk is low, but so is the potential for reward.”

It won’t do harm and there is nothing dangerous or risky but don’t expect a great return.  

Pose Running Method

The next investigation was Pose Running. Wow. The team outlined really in-depth findings and remained open in dialogue, but the findings were unanimous.  Unlike Chi running, the Pose Method seems to produce a much higher risk of injury. Our biggest challenges were:

• Loading the calf and Achilles too much presents high injury risk from turf toe to calf issues
• Unsustainable over any period especially coming off the bike
• Spurious claims around the benefits of “pulling” off the ground and not focusing on propulsion

The pose method claims to reduce injury and improve economy, but the science would suggest otherwise as outlined in the article Pose Running Reduces Running Economy: The Missing Study.

To us, as an experienced team, this approach would actually increase the risk of injury, lower economy, and have a suppress performance progression.  Run to the hills!

I honestly cannot think of anyone who would benefit from this approach. I certainly wouldn't prescribe it to any of our athletes. Another red flag we collectively had with the presentation and promotion of the approach was the use of very elite runners. The method tied loose connections to elite runners and their form and ignored the unimaginable natural gift of tensile strength and power to weight ratio that the elite runners have. The equivalent is us showing you a video of a man in the circus named “The Human Pretzel” and asking you to mimic the range of motion of his joints. It isn’t going to happen.

In summary, lean into the basics: consistent running with a focus on the actionable elements of good form. I would encourage you to focus on understanding and leaning into the concepts of MFP running and save your pennies.

I hope that helps.

Matt