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Nicholas Romanov

The Learn How to Run Program is a comprehensive 12-week course with three simple goals for it's participants: Prevent Injuries, Run Faster, and Run Longer. The course is structured into two categories. The first is to provide simple, yet sufficient, foundational knowledge about movement and running. The second is a complete set of drills and exercises along with a schedule for practical skill development. No other methodology about running has a standardized, systematic approach backed by over 40 years of research and practical implementation. By the end of the course you'll be running freely and without injuries.

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What's inside

Learning objectives

  • Improve running performance
  • Improve mechanics
  • Prevent injuries
  • Run faster
  • Run longer

Syllabus

Week 1: Program Overview
Self-Assessment Instruction
What do you know about Running?
Running Concepts Introduction
Read more
Drills and Exercises Introduction
Weekly Training Schedule Overview
Drill #1 - Springess Position
Drill #2 - The Running Pose
Drill #3 - Body Weight Perception

Short Quiz, covering the basic topics of week 1.

Week 2: Program Foundations
Basic Movement Fundamentals
Understanding Perception
Week 2 Training Schedule
Drill #1 - 2 Leg Hops
Drill #2 - Skip
Drill #3 - Toes In-and-Out
Drill #4 - Side-to-Side Pendulum
Drill #5 - Front Lunge

A brief quiz covering the topics covered in Week 2.

Week 3: Pose, Fall, Pull
What is the Pose Method of Running?
How to Prevent Injuries
How to Run Faster
How to Run Longer
Week 3 Training Schedule
Drill #1 - Pony
Drill #2 - Timber Drill
Drill #3 - Timber Drill in Pose
Drill #4 - Running Backwards

A brief quiz covering the topics covered in Week 2

Week 4: The Stride - Frame by Frame
Anatomy of a Stride
6-Point Running Analysis
Week 4 Training Schedule

A brief quiz covering the topics covered in Week 4.

Week 5: Warm-Up and Cool-Down
Warm-Up Routine
Flexibility vs Stretching
Week 5 Training Schedule
Drill #1 - Criss Cross
Drill #2 - Front-to-Back Pendulum
Drill #3 - Twist
Drill #4 - Face Down Hip Dips
Drill #5 - 2 Leg Hops Backwards
Lower Body Flexibility Routine

A brief quiz covering the topics covered in Week 5.

Week 6: Preventing Injuries
The Heel Strike
The Mid-Foot Strike
The Forefoot Strike
Week 6 Training Schedule
Drill #1 - Bodyweight Perception in Pose
Drill #2 - Foot Tapping
Drill #3 - Change of Support

A brief quiz covering the topics covered in Week 6.

Week 7: Running Faster
Geometry of Running
Arm Pumping
Paw Back
Active Push-Off
Week 7 Training Schedule
Drill #1 - Timber Drill to Run
Drill #2 - Timber Drill to Run in Pose
Drill #3 - Wall Fall
Drill #4 - Wall Fall in Pose

A brief quiz covering the topics covered in Week 7.

Week 8: Running Longer
Active Landing
Knee Drive
Pulling
Week 8 Training Schedule
Drill #1 - Kick Starter
Drill #2 - Elevated Front Lunge
Drill #3 - Seated Resistance Pull

A brief quiz covering the topics covered in Week 8.

Week 9: Common Injuries
How you get Injured
When most Running Injuries Occur
Week 9 Training Schedule
Drill #1 - Hands Clasped in Front
Drill #2 - Hands Clasped Behind
Drill #3 - Palm on the Lower Back
Drill #4 - Finger on your Belly Button

A brief quiz covering the topics covered in Week 9.

Week 10: Shoes and Surfaces
Running on Different Surfaces
Running Shoes
Week 10 Training Schedule
Drill #1 - Face Down Hip Dips with a Leg Up

Good to know

Know what's good
, what to watch for
, and possible dealbreakers
Focuses on preventative measures, proper mechanics, and techniques for optimal performance, making it an ideal for beginning and aspiring runners
Taught by certified instructors, emphasizing practical methodologies with over 40 years of research and real-world experience
Course is structured with a mix of practical exercises and theoretical knowledge
Each lesson includes comprehensive multimedia elements, activities, and quizzes for interactive learning
Offers detailed assessment criteria and constructive feedback to allow participants to track progress and identify areas for improvement
Provides practical tips and techniques grounded in scientific research, making it an efficient and credible learning opportunity

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Reviews summary

Pose method marathon training

According to students, this course provides great instruction on the Pose Method of running. Students say that the course offers helpful insights on this specialized technique.

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Marathon Training with the Pose Method with these activities:
Running Safety
Review the basics of running safety to minimize the risk of injury.
Browse courses on Injury Prevention
Show steps
  • Review proper running form and technique.
  • Learn about common running injuries and how to prevent them.
Running Research
Review the latest research and developments in running to enhance your knowledge.
Show steps
  • Read articles and studies on running-related topics.
  • Attend workshops or seminars on running science.
  • Experiment with different running techniques and gear to find what works best for you.
Online Running Resources
Explore online running resources to supplement your learning.
Show steps
  • Search for reputable running websites, blogs, and forums.
  • Follow running coaches or experts on social media for tips and advice.
Five other activities
Expand to see all activities and additional details
Show all eight activities
Stance and Motion Practice
Practice the running pose and body weight perception to improve running mechanics.
Show steps
  • Stand with feet hip-width apart and knees slightly bent.
  • Lean forward slightly and lift your chest.
  • Place your hands on your hips and practice shifting your weight from side to side.
Running Buddy
Find a running buddy to stay motivated and accountable.
Show steps
  • Find a friend or family member who is also interested in running.
  • Set up a regular running schedule together.
  • Encourage each other and share tips and support.
Interval Training
Incorporate interval training into your runs to improve speed and endurance.
Show steps
  • Alternate between high-intensity intervals and rest or low-intensity intervals.
  • Gradually increase the intensity and duration of your intervals over time.
Running Log
Create a running log to track your progress and identify areas for improvement.
Show steps
  • Note down the date, distance, time, and how you felt during your run.
  • Review your log regularly to see your progress and make adjustments as needed.
Running Race
Participate in a running race to test your skills and stay motivated.
Show steps
  • Choose a race that is appropriate for your fitness level.
  • Train consistently in the lead-up to the race.
  • Give it your all on race day and enjoy the experience.

Career center

Learners who complete Marathon Training with the Pose Method will develop knowledge and skills that may be useful to these careers:
Movement Specialist
As a Movement Specialist, you will help people improve their movement patterns to reduce pain and improve performance. The Learn How to Run Program can help you develop a better understanding of how the body moves and how to improve efficiency. This knowledge will help you provide more effective care to your clients and improve their quality of life.
Biomechanist
As a Biomechanist, you will study human movement to improve performance and prevent injuries. The Learn How to Run Program can help you develop a strong foundation in biomechanics. You will learn about the principles of efficient movement and how to apply them to running. This knowledge will help you make better recommendations to your clients and improve their performance.
Physical Therapist
As a Physical Therapist, you will help people regain or improve their movement and function after an injury or illness. The Learn How to Run Program can help you develop a better understanding of how the body moves and how to improve mechanics. This knowledge will help you provide more effective care to your patients and improve their quality of life.
Physiotherapist
As a Physiotherapist, you will help people regain or improve their movement and function after an injury or illness. The Learn How to Run Program can help you develop a better understanding of how the body moves and how to improve mechanics. This knowledge will help you provide a wider range of treatment options to your patients and improve their quality of life.
Exercise Physiologist
As an Exercise Physiologist, you will help people improve their health and fitness through exercise. The Learn How to Run Program can help you develop a better understanding of how the body responds to exercise and how to prescribe exercise programs. This knowledge will help you provide more effective care to your clients and help them achieve their fitness goals.
Fitness Trainer
As a Fitness Trainer, you will help people improve their health and fitness through personalized exercise programs. The Learn How to Run Program can help you develop a better understanding of running mechanics and how to improve them. This knowledge will help you design more effective training programs for your clients and enhance their performance.
Coach
As a Coach, you will help athletes and other individuals achieve their fitness goals. The Learn How to Run Program can help you develop a better understanding of running mechanics and how to improve them. This knowledge will help you provide more effective coaching to your clients and help them reach their full potential.
Athletic Trainer
As an Athletic Trainer, you will prevent and rehabilitate injuries in athletes, dancers, and others who are physically active. The Learn How to Run Program incorporates injury prevention techniques that would be very valuable for this role. By completing this program, you will learn how to reduce the risk of common injuries, which will be crucial for helping your clients avoid setbacks and stay healthy.
Ergonomist
As an Ergonomist, you will design and evaluate workplaces to improve comfort, efficiency, and safety. The Learn How to Run Program can help you develop a better understanding of how the body moves and how to prevent injuries. This knowledge will help you make better recommendations to your clients and improve the health and well-being of workers.
Certified Strength and Conditioning Specialist
As a Certified Strength and Conditioning Specialist, you will help athletes and other clients improve their physical performance through personalized training programs. The Learn How to Run Program can help you develop a better understanding of running mechanics and how to improve them. This knowledge will help you design more effective training programs for your clients and enhance their performance.
Massage Therapist
As a Massage Therapist, you will use massage techniques to promote relaxation and relieve pain. The Learn How to Run Program can help you develop a better understanding of how the body moves and how to identify and correct imbalances. This knowledge will help you provide more effective massage therapy to your clients and improve their quality of life.
Occupational Therapist
As an Occupational Therapist, you will help people regain or improve their ability to perform everyday activities. The Learn How to Run Program can help you develop a better understanding of how the body moves and how to improve coordination. This knowledge will help you provide more effective care to your clients and help them achieve their goals.
Sports Medicine Physician
As a Sports Medicine Physician, you will diagnose and treat injuries and illnesses in athletes and other active individuals. The Learn How to Run Program can provide a useful foundation for understanding how the body moves and how to prevent injuries. This framework will help you better understand the needs of your patients and provide more effective care.
Dance Instructor
As a Dance Instructor, you will teach dance to students of all ages and skill levels. The Learn How to Run Program can help you develop a better understanding of how the body moves and how to improve coordination. This knowledge will help you become a more effective dance instructor and help your students reach their full potential.
Chiropractor
As a Chiropractor, you will diagnose and treat neuromusculoskeletal disorders. The Learn How to Run Program can help you develop a better understanding of how the body moves and how to identify and correct imbalances. This knowledge will help you provide more effective care to your patients and improve their quality of life.

Reading list

We've selected ten books that we think will supplement your learning. Use these to develop background knowledge, enrich your coursework, and gain a deeper understanding of the topics covered in Marathon Training with the Pose Method.
Comprehensive guide to the Pose Method of running, which natural and efficient way to run that can help you improve your performance and prevent injuries.
Practical guide to running that covers everything from choosing the right shoes to developing a training plan.
Comprehensive guide to the anatomy of running and includes exercises to help you prevent and treat injuries.
Provides a comprehensive overview of the science of running and includes information on how to improve your performance.
Classic guide to running that covers everything from getting started to training for a marathon.
Provides a detailed overview of the physiology of running and includes information on how to improve your performance.

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