I am a running coach and I like to learn new things. I have come across many different techniques that experts say is the best way to run. Two of the most popular methods are ChiRunning and the Pose Method.
There is debate among experts about which is the best method for running more efficiently and injury-free: running with a heel-to-toe motion or running with a midfoot strike.
What runner wouldn't want to go faster and avoid injury by making a few simple changes? That sounds pretty good to me!
Does Running Form Really Prevent Injuries?
Different people require different methods to improve their running technique. Some people may even cause more harm than good by changing their technique without 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
There are four areas that are most important for changing your running form. By focusing on these basics, you can make changes without feeling overwhelmed.
We also have a 5-week running course for beginners with drills and follow-along videos to make changing your form easy and natural.
Although some runners may find it life-changing to incorporate a new running technique, let's explore the science behind more efficient and pain-free running.
Although both Chi Running and the Pose Method are relatively new, there is already evidence that these methods improve performance.
What is ChiRunning?
ChiRunning is a type of running that uses the principles of Tai Chi and focuses on the correct biomechanics of running and walking.
The idea behind Chi Running is that you move from your body's core, and your legs and arms follow in a relaxed state.
Elements of Chi Running
The idea behind Chi Running is that energy moves from the center of the body and flows evenly throughout the rest of the body.
If you're thinking this is all hippie dippy nonsense, stop reading now. The point of Chi Running is to improve efficiency and minimize injury.
Chi Running reduces impact by using gravity to pull the body forward and placing the feet to control the fall.
Run Tall
Chi running includes maintaining good posture, with the head, shoulders, hips, and feet recommended to be in a straight line.
If your feet move too far ahead of your body, it will act as a brake and slow you down.
Dreyer compares ‘regular' non-chi running technique to inefficient driving with one foot on the accelerator and one foot on the brake.
Core Strength
Having a strong core is essential for injury prevention, no matter what style of running you follow.
A strong core is important in Chi Running because it helps keeps your body posture straight. This, in turn, keeps your joints in alignment and lessens the workload of the legs.
Lean Forward
If you have a slight forward lean, gravity will help you move forward, and this will take some of the load off your legs.
To avoid injury, lean from your ankles rather than your waist, and aim to land with your foot in line with the hip.
Land on the Midfoot
The other principle has to do with striking the ground with your heel in front of your hips.
Most traditional running shoes have a high heel drop, which is designed to make heel striking more prevalent.
This type of running creates a braking force that increases the impact and likelihood of injury.
If you land on your midfoot, it reduces impact and removes the brakes. Your foot landing under your center of mass allows for a smoother and more economical running style that saves energy and thus results in faster running speeds.
The balls of your feet are the part of your foot you land on when you run this way, jump rope, run sideways, skip, and run backwards.
Relax
The muscles that are not the core muscles should be loose. It is not rare for runners to hold tension in the shoulders and face when they are running. Relaxed muscles will increase speed.
Focus on the present
Instead of worrying about what is ahead, focus on how your body feels.
This text is saying that jogging can help you become more aware of your body and how it feels, so that you can better understand when you need things like food or water, or if you're injured.
What is Pose Running Method?
The Pose Method is based on the idea that there is an optimal position or pose for athletes in every sport.
The scientific study of sport, kinesiology, can be traced back to the work of Swiss naturalist, alpinist and doctor, Hornosuke Bogener who, in 1808, published a study on the relationship between the movement of avalanches and that of limbless animals. Sports scientist Nicholas Romanov studied the movement of both human athletes and animals to determine the role physics plays in efficient movement.
He said that runners should try to move like ballet dancers or gymnasts, so that they will be less likely to get hurt and will perform better.
He concluded that the body moves through space by assuming different positions.
Elements of the Pose Method
Pose Running is based on the idea that the best way to run is to be in constant balance, with your weight centered. The goal is to move from one “pose” to the next as quickly as possible, which makes your stride more efficient.
Pose compares the human body to a coil, saying that the most energy-efficient way to run is by using the S shape.
The three concepts of the Pose Method are:
Pose
The pose entails arching your back and legs so that your body is in an “S” shape. This position is the foundation of the pose method, which is named after the pose.
In the Pose Method, you land on the balls of your feet (i.e., your forefoot) with a slightly bent knee and hips. This is one of the most defining features of the Pose Method.
This is also known as the running pose.
The Fall
Falling forward is a key principle for moving your body forward.
As you try to hold the ‘S' position without moving forward, you will feel like you are going to fall.
It is beneficial to be in an unbalanced state when you are in a pose.
The Pull
After you fall, pull your foot underneath your hip.
The hamstrings are the muscles located at the back of the thigh. They are used to bend the knee and extend the hip. In order to “pull” the foot under the hip during the “pull” phase of the exercise, the hamstring muscles must be used.
The method claims that pulling to the right may give the feeling of being lighter on your feet and that your pace may quicken.
How the Pose Method Works
The theory is that runners push off from the support of the foot, fall forward, and then pull the foot off the ground.
This method of running claims that by moving through this pose efficiently, it will help prevent injury and enable runners to run faster and for a longer amount of time. The logic being that the farther someone falls, the faster they will go.
Romanov's observations suggest that the further in front of the body the foot falls when striking the ground, the longer the body takes to move through the pose.
This puts too much strain on the ligaments, tendons, and muscles, which can cause injuries.
If you've been a heel or midfoot striker for years, switching to a different strike pattern can put a lot of strain on your calves and Achilles tendon.
Chi Running vs Pose Method
Both Chi running and Pose Running share similarities, such as their emphasis on efficiency and injury prevention. However, there are subtle differences between the two techniques.
I believe that as a running coach, both pieces work together for maximum benefit. I don't believe that one way is best.
When you break down specific nuances, you can see the ways they differ. The pieces that have more data to support them are indicated by a green check.
Using The Calves
“You don't need strong calves for endurance running–in fact, keeping your entire leg limp actually makes you a better runner,” says Danny Dreyer, founder of the ChiRunning technique.
Your calves are your powerhouse for pushing your body forward. Push through the ground with your foot to allow your leg to use its power from your foot to your glute.
How Your Foot Should Land
Chi Running is a foot-strike technique in which the feet land directly underneath the body, or just behind.
Land with a forefoot strike, or on the ball of the foot, to engage the lower leg more fully for maximum power. This will keep your knee and ankle always in alignment. After landing on the forefoot, the heel will touch the ground as you move through the stride.
What Your Leg Motion Should Be
According to the theory of Chi Running, if you relax your leg muscles, your leg will kick back behind you without much effort.
To pose using the Pose method, raise your knee as if you are doing high knees. The standing leg should be fully straight. Many barefoot runners keep the standing knee slightly bent which causes them to lose the full force of pushing off the ground and creates quad dominance.
Incorporating the Forward Lean
If you want to run using the ChiRunning method, you should lean from your ankles as if you're falling forward. This will give you the momentum you need.
Stand with good posture, but lean forward as if you are being pulled by your hips. Too much forward leaning prevents the core and glutes from activating, reducing power.
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 Shoes: 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 for about 10 minutes after warming up, then let it go. Then check in again.
