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Exercises Movements, technique & proper execution

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Old 12-10-2008, 01:58 PM   #1
Brian Todd Hassler
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POSE technique and calf soreness...

I was just wondering if when switching to a POSE running method (self taught from the videos so probably part of the problem) if anybody has gotten soreness in the lower gastroc area/ upper achilles from the switch of running with heel contact (bad form) to balls of the feet (better form). Is this an indication of being too much on the toes versus the ball of the feet or is this just a typically side effect of switching? Without going to a cert what is the next best method to attempt to learn the POSE method, i.e. DVD's, books, etc.? Thanks any help is appreciated.
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Old 12-10-2008, 03:03 PM   #2
Reagan Elsbury
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Re: POSE technique and calf soreness...

I'm a self taught POSEr too. My calfs were extremely sore for about a week when I first got my racing flats and tried POSE. I've seen this posted many times over on the POSE discussion boards. What I found was that yes, there is an adaption period. One thing that I was warned of was trying to keep the heel too elevated placing too much stress on the calf. If your heel brushes the ground that is OK, it just shouldn't bear any weight. Someone who has been to a clinic or cert may tell you otherwise, but that has been my experience.
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Old 12-10-2008, 03:18 PM   #3
Brian Degenaro
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Re: POSE technique and calf soreness...

Most likely it's just the adaptation period. Your calves have to get accustom to a ton more eccentric contractions than before. That is going to cause some muscle damage. Ease into it and rest your calves when you need to.

Learn to relax your footstrike as well. Your foot strike should be very similar to that of jumping rope.
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Old 12-10-2008, 03:42 PM   #4
Brady Herrin
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Re: POSE technique and calf soreness...

If you get a chance, pick up Chi Running. Pretty close.

It pretty much says.. if something's hurting, you're doing it wrong. Running should be a painless, natural thing.

Great book.
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Old 12-12-2008, 01:11 PM   #5
Dustin Berry
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Re: POSE technique and calf soreness...

I bought the book and DVD in a package deal. Here's a link:

http://store.posetech.com/Pose_Runni...b-dvd-pack.htm (wfs)
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Old 12-12-2008, 02:10 PM   #6
Peter Queen
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Re: POSE technique and calf soreness...

There will be some soreness for about a week or so but it is due to the adjustment process. You are now going from a heel strike style to a instep strike style. After the 2nd week I was fine and then it was just a matter of checking your form every now and then until it becomes second nature. I tried to go back to my regular heel strike style after about a few months just to see what it would feel like and the pain was even greater than when I switched away from it. So that further proved to me even more that POSE running was the better option. You should even begin to see overall improvements in speed and a more efficienct use of energy consumption.
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Last edited by Peter Queen : 12-12-2008 at 02:13 PM.
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Old 12-12-2008, 10:41 PM   #7
David Reed
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Re: POSE technique and calf soreness...

I ran 6 miles barefoot once and my calves hurt for a week. The next time I ran 7 miles barefoot and they were barely sore the next day. Yours probably aren't used to being used that much if you normally run the old-fashioned way
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Old 12-12-2008, 11:55 PM   #8
Byron Garcia
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Re: POSE technique and calf soreness...

Quote:
Originally Posted by Brian Todd Hassler View Post
I was just wondering if when switching to a POSE running method (self taught from the videos so probably part of the problem) if anybody has gotten soreness in the lower gastroc area/ upper achilles from the switch of running with heel contact (bad form) to balls of the feet (better form). Is this an indication of being too much on the toes versus the ball of the feet or is this just a typically side effect of switching? Without going to a cert what is the next best method to attempt to learn the POSE method, i.e. DVD's, books, etc.? Thanks any help is appreciated.
I went to the Running and Endurance cert last month. Brian MacKenzie said that sore calves are not inevitable to the POSE method of running. They are usually caused by either landing in front of your general center of mass and/or keeping the heel up (i.e. landing on your toes). Before the cert, I had both problems (they often go together) so, like you, I also had sore calves (among other things). I was told I focused so much on landing on the ball of my foot that I ended up overdoing it. These same errors also gave me shin splints, and I learned from the cert they can also cause plantar fasciatis and achilles tendonitis (sounds like you may have the latter problem). At the cert, they cued me to keep my ankles in a neutral position (i.e. neither pointed or flexed). If you do this, and if you pull your foot up from below your general center of mass, you will naturally land on the ball of foot each time. The heel will only be slightly touching the ground.

The bottom line is a sore calves is a sign of one or more errors in running form and technique. To fix this, I strongly recommend the cert or at least contacting a certified POSE coach on PoseTech.com. You will learn a six week progression of drills that teach you the skill of running, not unlike skills and drills in gymnastics or weightlifting. From his experience, Brian MacKenzie was skeptical anyone can learn the POSE method on their own, but an alternative is buying Dr. Romanov's book and DVD from PoseTech.com. I own both, but I think of them more as references for the skills and drills.
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Old 12-13-2008, 06:33 AM   #9
Brian Degenaro
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Re: POSE technique and calf soreness...

Oy.... you are going to have sore calves whether you first start doing POSE/proper running right or wrong. There is absolutely no way to begin running with perfect form when you start out and your legs are not yet adaped to utilizing the stretch shortening cycle as a method of propulsion. Even if you are running POSE/properly under a coach's eye, your calves will still become sore because they are being used in an eccentric contraction 100x more than they ever used to be. It is inevitable.
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