Pose Running- using the pool to understand how to "fall" during pose

So, there I was, recovering from a fresh groin injury while fielding a few softballs with my 7 year old last week, wondering how the heck I was going to compete in the upcoming Brooklyn "Bun" (Bike-Run). Obviously, I knew I would have to relatively rest the area (gotta practice what I preach). Thankfully, I have access to a pool, and having some gravity eliminated would be a better alternative to terrestrial running with this injury. I headed over to the Y to review some of the Pose Method running drills I had been incorporating into my triathlon training over the past few months...and what a great experience it was to bring land-based training into the water.

The concept of "falling", which is a central tenet to the Pose method, felt foreign/awkward to me as I was learning the method. The way to advance the body in space using the Pose Method is to "fall" forward (with the whole body) while picking up the feet at a given cadence depending on the desired speed.

So, I went to the shallow end of the pool, and did a few warm-up drills in place and against the wall. First observation, I noticed quickly whenever I overengaged my hip flexors or my hamstrings (neither is good), since the water provided me with immediate, tangible feedback. I was also able to "slo-mo" my running in the water to get better feel for the impact of my ball-of-foot-to-heel on the pool bottom. Now, for the fall...

In the water, I was able to easily position my body in the correct posture for falling, as I was being "pushed back" in a controlled, steady fashion by the resistance of a fluid medium. I then progressed the running drills to the deep end using the buoy belt and also became that much more aware of falling forward since the only way to properly advance in the deep end was also a forward lean of the entire body.

The transfer of performance from water to land worked well for me as I raced last Sunday and placed 20th/~200 contenders...not too shabby for a season opener training race. I can only imagine what the rest of the multi-sport season will be like especially as we increase the frequency of the MAVENACTION workouts.

Anyway, for those of you Pose newbies (like myself) who are struggling with the "falling" forward concept, try the Pose drills in shallow water and then progress to the deep end with the buoy belt. You'll be surprised by the transfer of your running technique when you get back on land.

Happy running!