Easy as Pose-Fall-Pull: Pose Running 101

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Pose Running 101

A little less “running” and a lot more falling instead: Coach Valerie Hunt shares the basics of Pose running.
Admit it — one of your GOATs is running (even if you do own some kind of minimalist shoe already). If you aren’t a runner/endurance athlete who found CrossFit, odds are that you are someone who would much rather be throwing weight around the gym than sprinting 400m dashes in the middle of WODs.

But as we have all learned from experience, avoiding a weakness doesn’t help us improve. Thankfully, coach Valerie Hunt of Fit and Fearless CrossFit in Texas and RunATX, is here to share her expertise. Not only is her mentor Dr. Romanov (yes, THAT Dr. Romanov), but she is also a certified CrossFit Endurance coach who regularly leads CFE seminars. In the first of an ongoing series, she presents the basics of Pose running.

Pose Running 101


The basics: Pose, fall, pull

The Basics: Pose, Fall, Pull

There are only 3 key factors involved in PoseMethod® of running: Pose, fall, and pull.


I encourage practicing daily in the beginning until you can hold the Pose for a full minute.

Remember 4 points:

  1. Weight is on ball of standing foot; foot stays flat on ground.
  2. Knee is bent on standing leg.
  3. Ankle of lifted foot is under hip, ankle & foot relaxed.
  4. Upper body is in alignment: ears over shoulders, shoulders over hips, hips over ankles.

2. Fall: Use gravity to move your body forward from one Pose to the next.

  • Start practicing by using a wall with both feet on the ground, knees bent. Fall only as far as you can go while maintaining good alignment — shoulders stay over hips with no bending at the waist.
  • Then stand in Pose and fall and keep increasing distance away from the wall as long as you can hold correct position.

With a partner: Work through the same falling exercises as above, except the partner acts as the “wall.”

3. Pull

  • Pull the support foot from the ground, up to Pose. Use your hamstring to pull the foot, making sure your knee points down, and the ankle pulls up under the hip. You could even slide the ankle up the leg (barefoot) just to feel that you are pulling up rather than back.
  • Try pulling up quickly using muscle elasticity and allow gravity to pull the leg down — imagine the leg floating back down to the ground.

REMEMBER: Make sure the foot lands on the ground exactly as you picked it up: whole foot — flat and with weight on the ball of foot.

How do I put it together?

How do I put it all together?

Practice the change of support, just like the falling change of support in the falling progression above.

Change of Support: Start in Pose and pull foot from the ground before the lifted foot lands.

  • Work on Change of Support in place, then fall and pull. Check to make sure you are in Pose each time you land.
  • Work up to 3 Changes of Support in a row: quick pull-pull-pull.
  • Start running in place, and fall to move forward.

You want to run at a 180 cadence, or the equivalent of 90 pulls/foot/minute. Use a metronome and practice running at different cadences.

If you are sprinting, the goal is reach a cadence of 200 or higher, or at least 100 pulls/foot/ minute.

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