Ready to Run Faster? Practice Falling


Ready to Run Faster? Practice Falling


“When I coach at CrossFit Endurance (CFE) seminars, I wear a GPS watch. As the day progresses, I take the athletes through run intervals and ask them to guess their pace. As their ability to fall increases, they can run significantly faster without more effort. It’s fun to watch their responses as they feel like they are running around an 8:30 min mile when it’s actually more like 6:45 or better. Teaching athletes to run faster instead of harder makes them want to continue progressing and maybe even like running.

When we watch runners, we can see a lot of movement in their arms and legs; naturally, we try to mimic these actions. Coaches usually cue things like “pump your arms,” “reach,” “drive,” “lift your knees,” or just “GO!” These are movements that the coach can see and the runner can feel, so they seem to make sense. They also make us feel like we are working hard, which we usually equate with running faster.

But what if you could learn to run faster, not harder? You can — you just have to learn how to fall.

Better Falling = More Speed

When I first read started studying the PoseMethod® of running, I had never heard of falling to run faster. I was taught that you reached out as far as you could with your heel, then you pushed off the back foot, pumping your arms. This made sense to me and I practiced it, mastering the heel strike…along with recurring hamstring pain. The concept of learning to run was a welcome find for me.

Dr. Romanov founded the PoseMethod when he found that when a runner was in a certain position, the pose, he could fall and continue moving forward as well as increasing speed — as long as he pulled his foot from the ground at the right time, keeping the foot under the GCM, or general center of mass. Pose-Fall-Pull.

The first time I really felt the fall in my run, my perception of running changed forever. Teaching athletes how to run more efficiently using gravity at any speed, distance or terrain has been my healthy obsession ever since, with positive changes at all ages and fitness levels. I even have an 88-year-old who started at 85 and dropped from a 10:37 to an 8:47 in the mile after he learned to fall! Continued…