Pose Running, Part 2: From “Learning” to “Running”

We Are Scouting Top Writers

Are you passionate about fitness and have something to say? Reach a huge online community and get the discussion going - start writing for Tabata Times today!

Page:  1 Next »
Print
by VALERIE HUNT

Review the basics: Check out Valerie Hunt’s “Easy as Pose-Fall-Pull: Pose Running 101″ to make sure you review the fundamentals of Pose running.
Now that we have covered the basics of pose-fall-pull, a word of warning: initially you will feel “prancy” and “choppy” as you try out your new running form. This is due to lack of familiarity and comfort with falling, so please practice this daily. In fact, I tell my runners, “Any time you see a wall, fall into it!” You will also fall farther than you can keep up initially, so your running will seem more taxing. Again, now that you are falling, you will be running at faster speeds, which means you have to let your body adjust. Expect for it to take somewhere between 3-6 weeks until it feels “normal,” and from there you still need to continue practicing.

Progressing from “Learning” to “Running”

Warm up properly: For every run, warm up with standing in Pose, pulling and falling.
When you attend a CrossFit Endurance (CFE) seminar, you receive six weeks of homework that progresses you at what we have found to be the right pace to get comfortable in your new technique.

In the meantime, a general guideline for the first 4-6 weeks of learning is to choose one day every week as skill day: Practice a drill, then a short run 25-50 meters in a repetitive drill/run for 30-45 minutes.

For every run, warm up with standing in Pose, pulling and falling. During your run, check in with your pace by counting your cadence or doing the 1-2-3 drill described below.

“The 1-2-3″ Drill

Visualize: Create a mental image — like running across burning coals or hot sand — to increase your cadence and do quick, low, pulls.
My favorite progression drill is called the 1-2-3 (that’s the name I call it — it’s not official!)

Start with a single change of support in place, then fall and change support — checking to see that you are in Pose at landing — then fall and change support again.

As this gets comfortable and consistent, progress into 3 quick changes of support at what I call a “1-2-3″ tempo: pull-pull-pull, quick pause to check Pose, then fall and 1-2-3. For those of you who are musically inclined, the Pose pause is like the length of a quarter note, and the pulls are like three successive eighth notes. Create a mental image — like running across burning coals or hot sand — to increase your cadence and do quick, low, pulls.

Your goal when you run is to keep your cadence at a minimum of 180 steps/minute or 90/foot/minute. Focus only on trying to pull as quickly as you can, while allowing yourself to fall and move forward. When I first started Pose, I would find a fall point close to me and just run to that point, then pick another point farther away and run there. Once you get comfortable with the feeling of your feet keeping up with your body, your fall point can be the finish line.

Printable Version
Page 1 2 Next »

Looking for a competition near you? Having an event?
Check out our new Event Calendar!

Our event calendar lets you create your own event listing for any type of event - throwdown, adventure race, seminar, you name it. For free. In 2 minutes. It's as easy as writing a Facebook post. And you can embed the calendar right on your website.
Try it today!

Share this post
@TabataTimes on Twitter, become a fan on Facebook 

Contribute to this story by commenting below:

Most Popular of All Time

Advertise Here
Advertise Here

No Excuses CrossFit shared a link on Facebook

An evolutionary take on Paleo and Low Carb Diets. - http://t.co/KeIoe5pmre

No Excuses CrossFit shared a link on Facebook

What's for dinner? Lose Weight at Dinner With These 9 Paleo Recipes - http://t.co/vvgfhvhKlz

CrossFit S3 posted on Facebook

Friday S3 Conditioning: 5 Rounds: 10 Thrusters (95/65)(75/55)(65/45) 20 Ab Mat Situps 50 Double Unders (Sub=100 Singles + 10 Lateral Bar Hops) 400 M Run

CrossFit Perimeter posted on Facebook

Best Rx Scores from Tuesday: Doug J 282 Malia M 279 Harrison F 279 Nardia W 252 Travis Thorne 242 Travis Jones 230 Erin P 229 Damian C 228 Jonathan L 226 Lauren Z 225 Dan S 224 Frank V 215 Chris C 214 Adam M 205 Kelly D 201 Ken T 189 Melanie W 187 Julie S 163 WOD: 3 Rounds: 2 minutes of WBS (20/14) 2 minutes of rowing 2 minutes of burpees 90S Rest

Carolina CrossFit shared an image on Facebook

No Excuses CrossFit shared a link on Facebook

Larry Neal http://t.co/SUgxwIvm5Z

No Excuses CrossFit shared a link on Facebook

Mario Macrina http://t.co/gELWqGcRno

CrossFit On the Square posted on Facebook

Interested in Krav Maga?? We have someone looking for a training partner to split the discounted semi-private lessons with. Email ivy@crossfitonthesquare.com for inquires.

CrossFit Intense posted on Facebook

Don't forget that our Intense Strongman event is this Saturday at 9 am! We have 36 registrants (which is AWESOME for a strongman event) and we have 7 women signed up! The day will be finished off with the athletes performing a truck pull. This event will be fun for the whole family and is expected to conclude no later than 2 pm. The weather forecast looks great so make plans to attend!

CrossFit Rock Hill posted on Facebook

Hoodie orders will be submitted today at 3pm. If you still want one, post it here!

CrossFit On the Square shared a link on Facebook

The only way you can hurt your body is if you don't use it. -The Legendary Jack Lalanne.

CrossFit Smyrna posted an article
CrossFit WV shared an image on Facebook

JJ gets a bar muscle on his last day at crossfit wv!!!

CrossFit Smyrna posted on Facebook

Find your 1RM Squat Clean Rest 5 min 21 Deadlifts 225 lbs 21 Handstand Push-ups 15 Deadlifts 225 lbs 15 Handstand Push-ups 9 Deadlifts 225 lbs 9 Handstand Push-ups

CrossFit Rife posted on Facebook

*****reminder there are no 6 or 7pm classes this evening. Please plan accordingly.

CrossFit RVA shared a link on Facebook

WOD 4/10/14 - http://www.crossfitrva.com/2014/04/10/wod-41014/

CrossFit RVA posted an article
CrossFit RVA shared a link on Facebook

RVA Fit 4/10/14 - http://www.crossfitrva.com/2014/04/10/rva-fit-41014/

CrossFit RVA posted an article
cfwhrob published the post 4 Common Kettlebell Swing Errors Made by CrossFitters on Tabata Times
The kettlebell is a common tool in the CrossFit arsenal. Every box has a collection of them, and I...
Patriot CrossFit shared a link on Facebook

CF Teens Spring Break Schedule Mon 4/14- preteens @ 5:30pm, teens @ 6:15pm Weds 4/16- teens @ 6:15pm NO class T/Th! CF Kids class this Sunday 4/13 12pm at Patriot! Hang Snatch 2-2-2-2-2 4 Rounds 10 HSPU 15 Box Jump (24/20) 2 Rope …

CrossFit Indulto shared a link on Facebook

4/10/2014 http://wp.me/s2wdCw-4102014

North End CrossFit shared a link on Facebook

http://northendcrossfit.com/?p=2118

North End CrossFit posted an article
CrossFit On the Square posted an article
Ballston CrossFit shared an image on Facebook

Compound CrossFit posted an article
CrossFit South Cobb posted an article
CrossFit North Fulton shared an image on Facebook

Jason got a PR by 15# on his Press yesterday! 130#!

No Excuses CrossFit shared a link on Facebook

Progenex will be at No Excuses on Saturday! http://t.co/KppjFyEbeI

CrossFit Chesapeake shared an image on Facebook

A great night with the CrossFit Chesapeake Kids!! Rowing, tire drags, and burpees, oh my!!

CrossFit Chesapeake posted an article
CrossFit Rosslyn posted an article
Carolina CrossFit shared an image on Facebook

Thursday, April 10th- CCF is always striving to offer our Members MORE than just a "gym membership". Just a reminder of some offers you may not be aware of: - beyond the whiteboard Ever wonder how to keep track of your workouts, times, weights? What about when you're asked to do 80% of a max? CCF offers ALL Members a FREE account with Beyond the Whiteboard. You can track your WOD's, diet, sleep, weight, and so much more from your computer, or mobile device through the BTWB app! Each days WOD is loaded into the system so all you have to do is just enter your time/reps. To sign up, go to www.beyondthewhiteboard.com. YOU WILL NOT NEED TO ENTER ANY CC INFORMATION! If you're having issues signing up, contact Coach Josh here: josh@carolinacrossfit.com - HYLETE Carolina CrossFit is "Powered by HYLETE", and as a part of being "powered by HYLETE", everyone is invited to receive 20% off for LIFE at HYLETE.com. Go to http://hylete.com/poweredbyhyleteathlete to activate your 20% off account. Use promo code "CarolinaCF25" for an additional 25% off your first order, totaling 40% off your first purchase! If having issues getting your account set up, contact Coach Josh here: josh@carolinacrossfit.com - Barbell Club & Intro to Olympic Lifting Want to learn the Olympic Lifts? Ready to transition from Fitness to Balance? Looking to focus on your lifts on a regular basis? For info, and to sign up, contact Coach Joe here: joe.s@carolinacrossfit.com http://barbellsandbabies.blogspot.com/ - MiBek Farms CCF has partnered with Kelsey W. of Mibek Farms to provide our Members with grass fed, grass finished, free ranged beef; raised right down the road in Barnwell, SC. Kelsey will now be here EVERY Monday, alternating between the afternoon and morning classes. For more information on Mibek, check out their website here: www.mibekfarms.com - Exclusive Coaching Your private programming experience will be tailored to your specific needs, and will include: ~Mobility exercises to improve and restore joint range of motion ~Skill-based warm-up to prepare for specific movement patterning ~Strength and conditioning exercises chosen to specifically achieve your goal ~Post-workout recovery techniques ~Health, wellness, and lifestyle support Private programming is recommended if you have been sedentary for a long period of time, are training for a specific sport or event, have significant health limitations, or just prefer the additional attention and accountability. Exclusive programming can be done online or at Carolina CrossFit. For additional EC information, contact Coach Joey here: joey@carolinacrossfit.com - Palmetto Sports Massage CCF has an onsite Sports Massage Therapist in Shaun Phillips. When he's not at CCF, you can catch him on the sideline of the USC Football games and various other Gamecock Athletics programs. For more information, or to set up an appointment, contact Shaun here: palmettosportsmassage@gmail.com www.palmettosportsmassage.com - Vaughn Physical Therapy, LLC CCF also has an onsite Physical Therapist. Dr. Brandon Vaughn, DPT, Cert. SMT, Cert. DN American Physical Association Member For more information, or to set up an appointment, contact Brandon here: brandon@vaughnpt.com www.vaughnpt.com ___________________ Open Gym 10am-6pm Optional WOD- Fitness & Balance: Z1 (easy pace- non stop) 1 min AD 1 min row 1 min bear crawl 1 min jump rope singles 1 min FLR 1 min run x 5

Brickhouse CrossFit posted on Facebook

Don't forget about Yobility at 6am tomorrow morning with a Coach Alicia!

CrossFit Old Town shared a link on Facebook

Patriot CrossFit shared a link on Facebook

Everyone is invited to join PCFer ML Gilbride's family and friends in a celebration of her life and legacy by participating in a CrossFit WOD in her honor. All are welcome to participate, spectate, or just come out to honor our friend. Registration link and details below. http://www.active.com/event_detail.cfm?event_id=2128714

CrossFit WV shared a link on Facebook

CrossFit Rock Hill posted on Facebook

Sorry for the inadvertent omission of a few members of our family in previous post. Also wanted to give a big shout out to Malia Cooke Storino and Rita Revels. Both of these ladies also ran the Cooper River Bridge run this past weekend. Great job Ladies!

CrossFit Falls Church shared an image on Facebook

Strong work today

CrossFit Woodbridge posted an article
CrossFit Woodbridge posted an article
CrossFit Rosslyn shared an image on Facebook

CrossFit Iconz shared a link on Facebook

CrossFit Fairfax shared a link on Facebook

5 rounds for time: • 5 Pistols Right leg • 5 Pistols Left leg • 5 Deadlifts 275#/185# • 10 T2B

CrossFit Reston shared a link on Facebook

5 rounds for time: • 5 Pistols Right leg • 5 Pistols Left leg • 5 Deadlifts 275#/185# • 10 T2B

CrossFit North Fulton posted an article
No Excuses CrossFit shared a link on Facebook

Thursday 4.10.14 http://t.co/lFPjdgEpYh

CrossFit Arlington posted an article
Patriot CrossFit posted an article
CrossFit West Springfield posted an article
No Excuses CrossFit posted an article
CrossFit Pulse shared a link on Facebook

WOD 4.10.14: WARM UP CrossFit Warm Up STRENGTH 20 min to establish 1 RM Clean & Jerk WOD 3 – 3 Min AMRAP... http://t.co/86Ya70Fksp

CrossFit Pulse shared a link on Facebook

New post: WOD 4.10.14 http://t.co/PxjznzD4QH

CrossFit Pulse posted an article
No Excuses CrossFit shared a link on Facebook

What's the best TV theme song? 25 Iconic TV Theme Songs - http://t.co/EUmz7srU0Z

CrossFit Intense shared an image on Facebook

CrossFit Intense shared an image on Facebook

CrossFit Iconz posted on Facebook

: ICONZ New Post : Thursday WOD April 10 - http://crossfiticonz.com/workout-of-the-day/thursday-wod-april-10/

CrossFit Iconz posted an article

@TabataTimes on Twitter

Watch the latest episode of GPTV