DR.ROMANOV'S SAMPLE TRAINING ROUTINE FOR RUNNERS
Runners always ask about Dr. Romanov's training routines
- what's included, in what order, how many reps, etc. While
all real training sessions are built around each athlete that
Dr. Romanov works with and everything is suited to fit his/her
particular needs and goals, there are basic guidelines that
will work for everyone.
For runners who are already familiar with and can execute
the Pose Running Technique fairly good, Dr. Romanov recommends
to follow the below described basic structure of a training
session. It will help you build a solid foundation and develop
good training habits. It is easier to progress and succeed
if you start from correct basics.
ALWAYS WARM UP - light jogging and basic drills. All training
sessions should start with a warm up, runners should do a
5-10 min run jogging pace where you already keep technique
in mind. The low pace gives the ability to control the technique.
JOINT FLEXIBILITY EXERCISES. Next step is
to work with your joints - feet, knees, hips, shoulders, arms
and wrists. There are numerous flexibility exercises of different
difficulty levels listed in the Strength Conditioning Hamstring
and Hips Exercises Booklet. Start with the most basic ones.
Do 2-3 exercises for each joint, 1 set of 5-6 reps.
RUNNING DRILLS. Start from the simplest
- pony, pony tapping, front lunge, change of support. Do each
in place and in motion. Each drill is followed by a short
run in place immediately followed by a short run in motion.
RUNNING. The running session itself should
be something along the lines of fartlek, where you stop running
when you feel that your technique is deteriorating and do
some drills, then continue running. It could be at any speed
but short distances at fast speed with drills in between are
recommended because it's easier to maintain the technique
at faster speed. The main point is to learn to maintain your
technique. So eventually you should extend the distance you
run every time.
COOL DOWN. To cool down and recover, do
a combination of the same basic drills mentioned above, with
less reps.
If you're just learning the Pose Method of Running, feel free
to use the same training routine but skip #4 for now.
To get the best results stick to the recommended regimen,
don't overdo it. Stay focused during your training sessions,
mindless "doing" is not effective.
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