I'm A POSE'er

Just a quick update on how the POSE technique is going so far...

As many of you know, about two months ago I  bought into the whole "Minimalist Running Craze" and began utilizing the forefoot strike and POSE method.  As far back as I can remember I've been a heel-striker.  And I've never really struggled with any prolonged serious running injuries - but as I'm getting older and adding more and more miles, I want to make sure I do everything possible to stay healthy.

The POSE Method, created by Dr. Nicholas Romanov, is a forefoot or ball of the foot strike when you land, and then a quick "pull" of the leg back toward your butt ... all with a slight lean forward while keeping the back straight.  It's meant to eliminate heel-striking, while focusing on "energy loading" and using the muscles of the leg more effectively. It essentially turns the full legs into more of a "shock-absorber" system and meant to help you run more efficiently. (that's a brief, and probably poor description of the method, but hopefully you get the idea)

Source

Since I'm pretty healthy and really never injured from running, there was a huge hesitancy to "fix something that wasn't broken".  But over the past two winters it seemed like some mornings my feet striking the ground were like wrenches dropping on the sidewalk.  There was just no bounce in my step and the whole run would be a foot pounding struggle.  As a result, I experienced some minor pain in my Achilles and knees.  It was never enough to keep me from running, just a little uncomfortable.  So I decided to give the POSE Method a try.

Over the past two months I've been easing into the new foot strike, and so far it's going extremely well!  (The photo is how the forefoot strike is supposed to look, but I'm not a barefoot runner) The biggest challenge is the obvious calf soreness, which was to be expected.  Since you're landing on the ball of your foot, the calves are the first line of defense in absorbing the shock.  But that will go away as they get stronger.  The only other thing I've noticed is I can't go as far with this method so far.  About 15 miles at this point is my limit before I'm really fighting keeping my form correct.  I feel like more of my "total leg" is working with this method, which I'm excited about.  And I know as I use it more and more, I'll be able to extend my miles.

So, thus far I have to give the change a solid B+!!! (nothing in my book gets an "A" - sorry, that's just the way I am)  And I think my form is probably at a B-.  There are several things that I need to improve and I would really love to go to a POSE clinic if I can find one near me.  So that's about all I've got to report for now ... so far so good!
... be great today!

It Ain't Broke ... But It's Time To Fix It

I've always been a fairly fast guy.  It's nothing to really be proud of - I'm just a firm believer that some folks are just genetically engineered faster than others.  I was pretty much the fastest guy in my high school.  In college I once clocked a 4.5 second 40 yard dash.  And even now, at 43 - I can still  move a little. I was lucky enough to win my age group in every non-marathon event I raced in this year.  I'll obviously never be elite or anything - but I can still pick 'em up and put 'em down.  But as I sat back and evaluated this year, I began asking myself, "Can I get anything more out of these tired old legs?" Enter the new running style!

Brooks Pure Cadence

Until now, I've been pretty skeptical of the "Minimalist Running Movement" currently sweeping the running community. I saw it mostly as a way for shoe companies to sell more product.  And I still think there's something to that.  But as I really began to study and evaluate the "Barefoot", "Pose", and "Chi" schools of thought, I became more and  more of a believer - so I'm all in!

Heel-striking has always been my nemesis.  It has made me a little slower than I should be, not nearly as smooth as I want to be, and honestly has provided quite a bit of joint soreness - especially in the winter months.  Knock on wood, I've never been injured from running - but I've definitely had some minor bouts with tendonitis.  I really believe that becoming more of a forefoot striker, landing on the ball of the foot, and eliminating over-striding will help me feel better and run faster and more efficiently.  I could go on and on about why I feel it's a better form of running, but it's pretty detailed and boring.  Maybe I'll get into it later.

I've also really been evaluating the running forms of elite runners around the world on YouTube and other videos.  Almost everyone of them is a forefoot striker.  They almost always land on the balls of their feet.  So if the fastest, most elite athletes world do it ... why shouldn't I give it a try.  They must be doing something right.

So for about the past 4 weeks I've changed my running style almost completely to a pure forefoot strike.  It's taking a lot of work and focus, but it's going pretty well so far.  My calves are on fire, but other than that, it seems to be working.  I feel like I'm running smoother and more efficiently than ever.  I even drank the Kool-Aid and bought a pair of Brooks Pure Cadence Minimalist Shoes.  I know ... just another sheep!  But they really feel great and the whole process seems to be paying off.  So far this winter I feel great (other than my calves).  And if I can eliminate winter joint pain and maintain the same basic fitness level and speed, its worth it!

So I'll keep you posted on how it goes, but for now - I'm a believer!  If you wanna say "I told ya so!", feel free.  I fought this one pretty hard.  But I think I'm well on my way to becoming a minimalist runner.  Best wishes with your running and have a great weekend!
... be great today!

Okay ... I'm All In, Kinda???

I just finished reading "Born To Run", by Christopher McDougall.  GREAT BOOK!!!  As many of you know, it was one of the key components that helped ignite the current barefoot and minimalist running "phase" that has swept the United States.  Although it glorifies dirty-filthy hippies a little too much for my taste, and is grounded fully in some half-truths and obscure scientist's THEORIES about how and why were're here today, I loved it!  Simply one of the best books I've read in a while full of great stories, and it was an fast-easy read!  I would highly recommend it!  And while I have NO intention of EVER running Badwater or Western States, traveling deep into the Mexican wilderness to chase a remote tribe, or publicly running barefoot ... it did cause me to reevaluate a few things about my running.

A few weeks ago, my wonderful wife - Michael of SlowlyTri-ing - commented, "My husband Jim very adamantly thinks the minimalist running thing is a fad, and maybe it is."  Oh Michael ... Sweetie, that's not 100% accurate.  It's not that I'm against minimalist running - or better stated, forefoot striking - by any means.  I just believe that shoe companies could market tin cans with shoe laces as the flavor of the month, and most of us would rush and buy them.  Minimalist shoes have exploded because they're the "latest & greatest" and look cool.  I'll bet about 50% of the folks who buy them have no idea why they're even on the market.

Truth is, I have been working diligently on my foot strike all year.  Long before I ever heard of "Born To Run", "Caballo Blanco", or "Barefoot Ted", I was trying to teach myself to stop heel striking.  Just a little research into the science of it all taught me that heel striking is not the way to go.  But this book really made me take a closer look and evaluate why it's not the best approach to form.  I don't at all buy into the book's message of "We evolved into runners to catch our prey", or "running makes us better people" mumbo-jumbo.  In fact, Chapter 28 (largely where the book's title was derived) is probably the most far-reaching, ridiculous, fantasy-land stretch of literature I've ever read.  But as I read, I couldn't get past one point the book repeatedly made ...  having a stronger foot will make us stronger runners!

(photo from runningislife.tumblr.com) The guy is heel-striking,
The girl is forefoot striking

I've been very fortunate with running and just don't suffer many injuries.  But this past year I really tried to analyze the gates of the world's best runners and mimic them as closely as possible.  I know that I'll never be in their class, but I figured that it couldn't hurt to try and pattern my running style after them.  I found that they are ALL forefoot strikers.  They land on the balls of their feet, not their heels!  And their foot strike is almost directly under their hips instead of out in front. So even though I ran fast enough as a heel striker to qualify and run in the Boston Marathon ... it got me to wondering just how much faster and more efficient could I get if I copied their strides?  Couldn't hurt, right?

As far as reducing injuries with this method, which the book really sells ... I'm not really sold on that either.  I think most likely as we shift to minimalist running shoes and change our strides to adapt, we'll probably just change the kind of injuries we have now.  I really believe that most injuries are unfortunately from poor genetics.  Some people just get hurt more than others.  I was a three sport letterman in High School (football, basketball, baseball), and played baseball in College.  After school, I ALWAYS stayed active in some sort of sport all my life. Heck, I was voted "Most Athletic" of my Senior Class.  (The point is, I've never NOT been doing something related to sports)  The ONLY injury I ever had was in a pickup basketball game at age 21, when I landed on another guy's foot after a rebound and sprained my ankle.   Knock-on-wood, I've just been very fortunate to this point.  But I also think my body is probably just wired differently than others who can never shake the injury bug.  So while I do see a benefit in forefoot striking by reducing the jarring force on your frame, and strengthening the foot by reducing some of the current shoe cushioning we've grown accustom to ... I think we will probably see the same amount (just different types) of injuries as people evolve into this style of running.  But maybe I'm wrong - we'll see I guess.

But all that being said ... I'm on board!  I kinda have been for a while now.  But for the past two weeks more than ever, I've focused on landing on the ball of my feet and not my heel.  I've also made a conscious effort to shorten my stride and lean forward a little.  I'm probably becoming a student of the POSE method more than any other.   Who knows, I might even shop for a pair of minimalist shoes this weekend.  But let's not get carried away! And seriously ... pick up a copy of "Born To Run" ... it's a great book! (And of course I was kidding, who doesn't love dirty-filthy hippies!)
... be great today!