The Gravity of the Situation

The Gravity of the Situation

Here are a few observations taken from threads after reading back on Fetch today. I believe this is valuable and useful information for anyone on the Efficient Running quest.

Advice to SOD from JonP when SODIron posted about his recent running experiences.

“SOD, for you personally I suspect your pull was okay. As you get tired you maybe held your lean back which would have caused some more tension in the calves (holding back a little instead of just falling). Always make sure you don’t hold your bodyweight back when you get tired, because you can end up with no lean and then you would be muscling it.

The “up”, “up”, “up”, “up”, “up” mantra is good, you have to keep on pulling and not let fatigue get in the way; if you are finding that hard (and you feel tension) then definitely do what simbil says and stop and refocus.”

SOD posted two videos a “before and after” since SOD’s training in Pose Method with JonP. MJB made a good point or two…

MJB:

“The two videos of SOD are good and you can see a distinct difference in running style between the two. I would suggest that those following the Pose method download them and do a side by side / frame by frame analysis as you can see exactly what you are trying to achieve by using the method to learn to run.”

Further clarification of MJB’s words after email exchange make for interesting reading. It is good to see the opinions of a coach who isn’t a pose advocate yet supports efficient running.

“As the original post was on the Pose thread I was trying to make the point that the two videos of SOD were a good tool for those that are following the Pose method. By looking at the before and after clips it is clear to see the difference that the Pose pull gives. The cadence is higher, the stride length is shorter and there is a distinct pull going on. What I didn’t want to start was a discussion over which one is better as that should be what the “More Efficient Running” thread is for.

I will add that it is probably the first time we have seen such good examples of before and after at the same place, same location and same day. As SOD is adopting Pose then it shows Jon’s skill as a coach working well. Generally we only ever get the work in progress clips spread over days/weeks/months or even years.

Personally I don’t favour the Pose early pull and for me the before clip looks like good running anyway. The landing is mid/ball of foot under/behind the knee and not too far ahead of GCM. There appears to be no active attempt to push and the foot just lifts from the ground before it is recovered to catch up with the body. The arms could do with some work, although this may be a reflection of the running speed.”

Before:

After:

Later JonP contributed with a colourful and very animated description of what all runners ought to think about…

JonP:

“IMHO Pose running boils down to this:

Gravity – it’s been around longer than all of us (and will outlive us all). It’s a moody git and will not accept anyone elses point of view (a little like j ). It’s “do it my way or I’m gonna make you pay”. Lucky for us Dr R worked out that there is 1 position (the S stance or “Pose” when running) where our body will “accept” gravity. When we accept gravity through our body it doesn’t dish out pain. So the aim is to get as close to the Pose as possible when we run (this is our standard measure). The further we deviate the more gravity gets pissed off and gives us a bigger hiding. This “kicking” from gravity is what we call ground reaction force and it is the effect of gravity going back up through our body when we are pulled onto a support (body lands on the ground). So aas long as we get into the Pose in time for landing gravity stays a happy chap and will repay us in kind by allowing us to run further and faster – injury free.

So to me that is it – the aim of running is to recover into Pose continually and be focussed always on how well you are doing this. Then you will be happy and so will gravity.

When we hold back from falling (tense lower legs: calves, ankles) we are being disrespectfull to gravity. Gravity is giving us a present for landing in the Pose by allowing you to fall – but you’re refusing to accept it.

Be nice to gravity and always take its gift of falling forward – just don’t forget you have to get to that next Pose quick sharp because gravity expects each step to be just perfect.”

AA put forth in his usually succinct style which was nevertheless a very valid observation.

AA:

“What we’ve always bitched about put into one charming post. Well played jon.”