Running Revolution
A radical new running method aims to take the injury risk out of going for a jog.

Peta Bee gets body-friendly.

Running is back in fashion and, while this is welcome news for our waistlines, it bodes less well for our knees and hips. A decade of pounding over the pavements during the Eighties left many creaky-jointed runners having to switch to an activity that subjects the body to less wear and tear. Physiotherapists estimate up to a third of the UK's 3.5 million joggers will incur an injury before they finally hang up their trainers.

But now, this image of running as a risky pursuit is being challenged by advocates of a new body-friendly running technique. Developed over 30 years by leading Russian sports scientist and athletics coach, Dr Nicholas Romanov, the Pose-Tech method is a radical approach that's being hailed as the hottest thing since cushioned trainers. As a high-impact activity, the traditional running style is certainly not without risk. Each time your foot strikes the ground, a shock equivalent to three times your body weight reverberates from your feet and legs up the spine. Romanov's theory is that, by altering how you run so your body absorbs less stress, you can limit potential dangers.

Adapting your style

Malcolm Balk, a top Canadian running coach and Alexander Technique teacher, runs workshops teaching Pose-Tech in the UK. According to Balk, unlearning years of bad jogging habits requires an open mind.
"You have to forget everything you've been told about the perfect running style," he says. "Picture a top runner like Sebastian Coe in full flight, and you see a straight back leg pushing off the ground and the front leg high. It's now thought this is inefficient and promotes injury. Instead, all leg action should take place directly beneath your torso."

In short, no matter how slowly you move, you should aim to adopt the upright running style, with arms moving like pistons, of former sprinter Michael Johnson - who, says Balk, executed Pose-Tech perfectly. Crucially, this involves landing on the balls of your feet rather than on your heels.
"If you put your heel down in front of you, it acts as a brake to slow you down," says Balk. "By keeping your legs below you and your body weight on the balls of your feet, you reduce impact and increase speed."

You must also lean forward to the point when you feel you're almost toppling, and loosen your neck so your head extends gently forward. This promotes lengthening of the spine, which releases muscles and joints to improve body alignment. You'll be able to move and breathe more freely.
"The head weighs about 10lb, so letting it roll around places a tremendous load on the body," says Balk. "It creates tension in the shoulders and pressure on the spine. Running with your head backwards compresses the vertebrae in the neck, causing the back muscles to stiffen."

In his workshops, Balk uses training aids including rubber ropes that strap around the ankles and are held by a partner who applies resistance by holding them and running behind you. Balk admits it takes practice to grasp the Pose-Tech method, but claims that dedication will pay off. Pose-Tech is proving so popular that in 2000, Romanov was employed to change the running technique of the British triathlon team for this year's Olympics. Britain's former world triathlon champion, Leanda Cave, hot contender for gold in Athens, swears by the method and is convinced it's helped her avoid the injuries that previously plagued her career. And sport scientists at Sheffield and Oxford Universities are studying the method's effect on performance.
"I suggest people incorporate a few minutes of Pose-Tech into their daily run, and increase it as it feels more natural," says Balk. "The more you do, the less likely you are to get tired or injured."

Resourses

For Pose-Tech workshops in the UK visit www.theartofrunning.com or www.adyp65.ukgateway.net

London-based Alexander Technique teacher, Liz Dodgson, offers one-to-one sessions on improving running style. Call 020 8994 9527.

Visit www.posetech.com for information and videos about Pose-Tech.