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Erin Cafaro Learns to Run: Part 3 by Dr. Nicholas Romanov - CrossFit Journal

Erin Cafaro Learns to Run: Part 3

By Dr. Nicholas Romanov

In Running, Videos

March 15, 2010

Video Article

In Pose running, it isn’t enough to just hit the “pose.” You actually have to fall in the pose. Fine-tuning the stride of elite on-water rower Erin Cafaro, Dr. Nicholas Romanov explains that athletes often position their body properly but then move incorrectly and kill their momentum.

The correct pose finds the body looking a little like the number “4,” and proper Pose technique dictates you fall in that position before pulling your support foot upward to recreate the pose again. Many athletes will hit the position but forget to fall, which results in a loss of momentum and an inefficient stride.

After helping Cafaro position her body properly for maximum efficiency, Dr. Romanov sets her loose across the gymnasium as a final test. The result? Cafaro is a very good student, indeed.

7min 46sec

Additional reading: Efficient Running: The Pose Method by Michael Collins, published Dec. 1, 2007.

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8 Comments on “Erin Cafaro Learns to Run: Part 3”


wrote …

Thanks for the excellent set of videos on pose running.


wrote …

That was very good. Erin is very coachable and has good proprioception so its cool to see her progress from traditional running to this so quickly. Being so coachable you can see how she takes direction and applies it on the next practical application.


wrote …

In each video, Romanov delivers an absolute gem or two to keep in mind during upcoming runs.
- don't put the foot down per se; the emphasis is on pulling the other one up
-this is all to serve the falling component

Got it. Thanks, Journal folks. I'm on these tomorrow.


Frank DiMeo wrote …

I partially tore my Achilles tendon, and I believe this type of running will make it possible for me to run without further injury.
Thank you!


wrote …

Romanov is brilliant. Running Cert changed my coaching forever.


wrote …

this is insignificant to todays post but I just had my own AHA! moment about pose running and I have to write it down.

Think of a ball. A lacrosse ball or a basketball ball. When it is thrust into the ground there is a action/reaction effect that sends it up again. That action/reaction is what I had the AHA about. The ball spends the minimum amount of time it has to on the floor before shooting up. Just as in the snatch or clean, the pull under the bar cant linger at all. It's aggressive "like a junkyard down" (Coach B). If you lollygag, you will fail. The same with running (pose) is true. The longer you take to get your foot up off the ground and into the next pose, even if all else is right, will cause you to fail. Maybe not mechanically, but in a duration of contact sense. If you drop a fully inflated basketball on the floor it will rebound with minimal contact with the ground that enables maximum elevation without MORE force being applied. Take a mildly deflated ball for instance. The contact with the ground is much longer becase of the simple fact that it has a bigger surface to contact the ground with. Also, because of that longer contact, the ball is wasting energy just sitting on the ground, which turns in to less elevation on the bounce. The only way to get the same elevation from the mildly deflated ball as you did from the fully inflated ball is to apply significantly more force. The same is true for the snatch and clean. Get your self under that bar and you will more efficiently utilize your efforts instead of having to muscle the weight up. The faster you move into proper position, the safer, more efficient and more effective the movement is. AHA!


wrote …

I tore up my knees running badly, I wonder if I can teach myself this method; or is it dangerous to even try.


Chris Sinagoga wrote …

Absolutely try to teach yourself. There are a great number of videos on here from Dr. Romanov, Brian Mackenzie, and Mike Collins dealing with Pose Running. However, start off with short distances. Someone new to Pose will typically overcompensate and run too much on the high heels (toes) and strain their calf muscles.

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