Here’s how to prevent runner injuries

Research indicates there are about 54 million runners or joggers in the United States. This is great news for health and fitness experts, who recommend at least 150 minutes of activity a week for people to maintain a healthy lifestyle.

Unfortunately, there is a darker side to this story. Injuries related to running affect up to 85 percent of runners each year. This is a problem of epic proportions when one considers that running comprises 30 percent of all sport activity.

Why are so many people getting injured? The answer involves technique — more specifically, lack of proper technique and training.

Running is the only sport in which technique is traditionally ignored on a consistent basis. Most coaches and athletes incorrectly assume running is a natural activity that everyone just learns without instruction. The injury statistics simply do not support this false assumption.

Continue reading >

About the Author: Thomas Minton, PT, Cert. MDT, CRTS is in Asheville, NC, and is available for consultations and technique training. 

Pose Method of Running:唔駛用力既跑步方法

Pose Method of Running: to run effortlessly

Pose Method of Running is a standardized method of running. It teaches that you can run almost without any muscular effort by making use of terrestrial gravity. At the same time, the method can reduce the possibility of getting injured. There are a lot of runners trying to step too far forward to run faster, but this is in fact an action of reducing speed and they are just stopping themselves.

In the past, we said the best runners were the sum of genetic advantages plus a training program with tremendous mileage. However, in the Pose Method running is technique that has to be learnt and trained. We can run naturally but it does not mean we are good at this. In a physical science sense, the major mission of running is to transfer the body by continuous change of support. There are certain poses when we are running that can make use of the Gravity, a gratuitous force that can be used, to produce a more efficient movement—‘efficient’ means creating the most forward movement with the least muscular effort.

Dr. Nicholas Romanov, the developer of the method, has worked with the British, US and Russian triathlon national teams. He studied running technique by viewing footage of different runners’ running form and analyzing it frame by frame. Some of the frames could be found from both average and elite runners. These frames, in contrast to other unnecessary movements, are keys that make one run better. Pose, Fall and Pull are the three key elements. Pose Method is here to reduce other redundant movements as much as possible.

Interview by ShiuLun Yeung, RTS and running coach
Interview by Carrie Tsui

originally from Sportsroad

【文:徐嘉怡】Pose Method of Running(姿勢跑法)是幫助我們將跑步動作標準化的方法,主張跑步幾乎無須用力,利用地球上有的地心吸力去跑,同時做到保護身體不受傷。世界上太多人在跑步時企圖跨大步令身體向前,但這其實是減速動作,效用相反。

從前的年代,擁有基因優勢加上瘋狂訓練量,我們便會說他是最好的跑手。但Pose Method of Running認為跑步是後天培養的技能,即使我們天生都會走會跑,但不代表我們就跑得好。從科學上看,跑步的最大任務,是將身體透過轉換支撐點(換腳動作)轉移去另一個地方。而地心吸力是一種動力,跑步當中有些姿勢能利用這種力量,不斷重覆利用這種動力使我們產生最有效的移動,即是用最少的力來產生最大的功率。

Pose Method理論提倡者為Nicholas Romanov博士,曾擔任英國、美國及俄羅斯三項鐵人代表隊跑步教練。Pose Method是一種研究方法,將精英跑手和普通跑手的跑步片段錄影下來,然後逐格分析,會發現部分動作是兩者共有,而這些動作就能構成跑步,而其他額外動作都是多餘無謂,Pose Method of Running就是要教大家把多餘動作減走,而研究影片得出,跑步只有「Pose、Fall、Pull」三個重要姿勢動作。

口述:楊肇麟,Pose Method Running Technique Specialist及長跑教練



To contact Yeung Shiu Lun – Running Technique Specialist in Hong Kong please visit his page.


The 3 Principles of Running – What and How to Do Them

The 3 principles of running – what all runners do. But how well can we do these?

There are 3 principles of running I’d like to walk you through (or maybe I should say run you through – I know bad joke) to help you become a more efficient and effective runner.

Your pose, or body position, will determine how fast, how long, and/or how painful your run is going to be. The better position you put yourself in from the start of your run, and maintain it throughout your run, the faster, longer, and less painful your run will be at the end.

Putting your body in the right position starts with your spinal position. Everything starts and ends with your backbone. Without that foundation, any movement in any other part of your body will not be as efficient and optimal.


Click here to read full article >


About the Author: Albert Lu is a Pose Method® Certified Running Technique Specialist and CrossFit Level 1 Trainer. To find out more and to contact Albert Lu click here.

Ed Bugarin wins his fourth XTERRA Trail Run World Championship


The 2015 class of XTERRA Trail Run World Champions features 28 men and women from six different countries and 10 U.S. states.

Standing out among them was Hawaii’s own Ed Bugarin, who won his fourth XTERRA Trail Run World Championship.  Bugarin won his first world title in the 55-59 division in 2009, he won two in the 60-64 division, and now he’s got his first in the 65-69 age category.

Wilhelm Northrop picked up his third title in the 45-49 division, and Nancy Andrade (Kapaa), Ellis Andrews (Penticton, Canada), Dan Walker (Haleiwa, HI) Kasuga Watabe (Kanagawa, Japan), and Christian Friis (Malmo, Denmark) all collected their second world championship crowns.

One of the more remarkable performances came from the 12-year-old Watabe, who not only won the 10-14 division in 1:3:16, she also finished seventh overall among all women.

Also of note, Hawaii Sport Magazine founder/editor Christian Friis is back in Hawaii and ran XTERRA Trail Run Worlds for the eight straight time.

Above all, Kualoa Ranch was once again the star of the show, providing trails and views that are one-of-a-kind.

Click here to read full article >

The Dangers of Overstriding—and How to Stop It

Want to run healthy forever? Start here.

It is well-known that 65-75 percent of runners experience an injury every year (1). This makes running a highly injurious sport, causing researchers to look into what factors lead runners to injury.

The list of risk factors is extensive but near the top is overstriding. Running stride is the distance from where your foot hits the ground back to an invisible line down from your center of mass (anatomically, this is the fifth segment of the lumbar spine).

Once this line passes a certain length, we consider it overstriding. Overstriding has been shown to increase stress on the body. Some people have enough strength to absorb the increased stress but many do not. Even with enough strength, it is not efficient to run accepting more mechanical load (stress) than is necessary to produce forward momentum.

But wait—it gets worse. The longer the stride, the greater amount of vertical displacement. This means the further out you stride, the higher you jump in the air and, therefore, the harder you land on the ground. Increased vertical displacement is another top risk factor in running injuries.

Further, overstriding leads to a straighter knee and a more aggressive heel strike which significantly reduces the knee muscles’ ability to absorb shock. The shock is then transferred to the knee menisci, knee joint and on to the hip and back joints.

About the Author: Dr. Eric Schweitzer has been a Doctor of Physical Therapy for 14 years and is board certified in orthopaedic physical therapy. He is one of the few clinicians in the country that specializes specifically in running medicine including running injury prevention, running injury rehabilitation & running performance. Eric is certified as a Pose Running form coach as well as a certified manual therapist. Eric owns Premier Physical Therapy & Yoga in Clearwater. This is the only yoga studio in Tampa Bay where the yoga is guided by a Doctor of Physical Therapy. His other clinic, Premier Run & Fit, is a running specific physical therapy clinic inside a retail running store, The St. Pete Running Company. Find more about Dr. Schweitzer at, Twitter: @RunTampaBay