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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.
Register for this course and see more details by visiting:
OpenCourser.com/course/g219p7/marathon
What's inside
Learning objectives
- Improve running performance
- Improve mechanics
- Prevent injuries
- Run faster
- Run longer
- 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
Syllabus
Week 1: Program Overview
Self-Assessment Instruction
What do you know about Running?
Running Concepts Introduction
Read more
Short Quiz, covering the basic topics of week 1.
A brief quiz covering the topics covered in Week 2.
A brief quiz covering the topics covered in Week 2
A brief quiz covering the topics covered in Week 4.
A brief quiz covering the topics covered in Week 5.
A brief quiz covering the topics covered in Week 6.
A brief quiz covering the topics covered in Week 7.
A brief quiz covering the topics covered in Week 8.
A brief quiz covering the topics covered in Week 9.
Traffic lights
Traffic lights
Read about what's good
what should give you pause 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 for injury-free running
According to learners, this course offers a structured introduction to the Pose Method, primarily aimed at helping runners prevent injuries and improve efficiency. Many found the drills and exercises practical and appreciated the scientific basis presented. However, some students highlight that transitioning to the Pose Method can be challenging and requires significant dedication, occasionally leading to initial discomfort or frustration. While the course is strong on technique, some learners felt it lacked a comprehensive marathon training plan and that personalized feedback on form was needed. It appears most beneficial for runners committed to refining their technique.
Concentrates solely on running technique, not a complete marathon plan.
"I was expecting a full 12-week marathon training schedule, but this is really just about the running form."
"This course teaches the 'how' to run, but you'll need a separate plan for mileage, speed work, etc."
"It's valuable for form, but don't expect it to tell you how many miles to run each week."
Provides clear weekly drills and a systematic approach.
"The weekly schedule and specific drills made it easy to incorporate the method into my training."
"I appreciated the breakdown of the method into simple, repeatable exercises."
"The systematic approach really helps understand and practice the core concepts step by step."
Effective technique reduces running pain and prevents injury.
"Implementing the Pose Method has significantly reduced the knee pain I used to experience on long runs."
"I feel like I am running much more efficiently now, and haven't had a single injury since starting this program."
"This course delivered on its promise - no more plantar fasciitis for me!"
Lacks personalized feedback on form, crucial for technique changes.
"It's hard to know if I'm doing the drills correctly without someone observing and correcting me."
"I wish there were options to submit videos for feedback; relying on self-assessment is tough for form."
"More guidance on how to identify and fix personal form issues would make this course much stronger."
Learning the new technique requires effort and can be difficult.
"Switching from my old running form was harder than I expected, and it felt awkward for weeks."
"I experienced some new soreness initially as my body adjusted to the different movement patterns."
"Persistence is key; it doesn't click immediately and takes consistent practice to feel natural."
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
Show steps
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
Show steps
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
Show steps
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
Show steps
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
Show steps
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
Show steps
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
Show steps
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
Show steps
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.
Running Safety
Show steps
Review the basics of running safety to minimize the risk of injury.
Browse courses on
Injury Prevention
Show steps
Show steps
Show steps
- Review proper running form and technique.
- Learn about common running injuries and how to prevent them.
Running Research
Show steps
Review the latest research and developments in running to enhance your knowledge.
Show steps
Show steps
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
Show steps
Explore online running resources to supplement your learning.
Show steps
Show steps
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
Show steps
Practice the running pose and body weight perception to improve running mechanics.
Show steps
Show steps
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
Show steps
Find a running buddy to stay motivated and accountable.
Show steps
Show steps
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
Show steps
Incorporate interval training into your runs to improve speed and endurance.
Show steps
Show steps
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
Show steps
Create a running log to track your progress and identify areas for improvement.
Show steps
Show steps
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
Show steps
Participate in a running race to test your skills and stay motivated.
Show steps
Show steps
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
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
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
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
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
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.
Coach
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.
Fitness Trainer
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.
Athletic Trainer
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
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
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
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
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
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
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
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.
For more career information including salaries, visit:
OpenCourser.com/course/g219p7/marathon
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.
Save
Comprehensive guide to the anatomy of running and includes exercises to help you prevent and treat injuries.
Provides a detailed overview of the physiology of running and includes information on how to improve your performance.
Save
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.
Comprehensive guide to running that includes information on training, nutrition, and injury prevention.
Save
Comprehensive guide to training for and running a marathon.
Save
Provides a detailed overview of the anatomy of running and includes exercises to help you prevent and treat injuries.
Save
Provides a detailed overview of the physiology of running and includes information on how to improve your performance.
For more information about how these books relate to this course, visit:
OpenCourser.com/course/g219p7/marathon
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