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Episodes

Week 1 - Program Overview

12 Week Transition Program for Runners

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Duration
01:22

Week 1 - Program Overview

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Learning a new skill takes time and diligence. But not to worry - this program is exactly what you need! Take a look at what's inside.

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1 - 2: Self Assessment Instruction

12 Week Transition Program for Runners

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Duration
02:26

1 - 2: Self Assessment Instruction

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Having a visual representation of your current running form will help evaluate your improvement through the program.

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1 -3: What is Running?

12 Week Transition Program for Runners

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Duration
02:26

1 -3: What is Running?

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How do you define running? Most runners describe themselves based on their foot strike (e.g. 'I'm a Heel Striker'). Have you ever thought about what you really know about running?

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1 - 4: Running Concepts Introduction

12 Week Transition Program for Runners

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Duration
02:39

1 - 4: Running Concepts Introduction

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Let's see how the Pose Method® can help you reduce injuries in running.

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1 - 5: Drills & Exercises Overview

12 Week Transition Program for Runners

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Duration
02:28

1 - 5: Drills & Exercises Overview

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Here are the running drills and exercises that will help you become a better runner. Understanding their purpose is essential to correct execution of those drills, which in turn is essential to your progress as a runner.

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1 - 6: Training Schedule Overview

12 Week Transition Program for Runners

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Duration
01:57

1 - 6: Training Schedule Overview

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Each week you will have a weekly training schedule. Take a look at how it'll be built for you.

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1 - 7: Springness Position

12 Week Transition Program for Runners

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Duration
00:30

1 - 7: Springness Position

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The Springness Position - this is a foundational point that most of the drills will begin from.

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1 - 8: Pose Position

12 Week Transition Program for Runners

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Duration
00:54

1 - 8: Pose Position

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The Running Pose - the key pose in running. It is a very specific alignment of the entire body in balance.

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1 - 9: Bodyweight Perception

12 Week Transition Program for Runners

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Duration
00:49

1 - 9: Bodyweight Perception

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This drill makes us more aware of where our body weight is centered when we stand or move around.

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2 - 1: Week 2 - Program Foundations

12 Week Transition Program for Runners

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Duration
01:03

2 - 1: Week 2 - Program Foundations

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Before you can "do" - you must "know". In week 2, we start the journey with the basic movement fundamentals.

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2 - 2: Basic Movement Fundamentals

12 Week Transition Program for Runners

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Duration
02:11

2 - 2: Basic Movement Fundamentals

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Gravity is a central component of why we are able to run on Earth. Without it, we would be suspended in space. How does that affect running?

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2 - 3: Understanding the role of your Perception in Running

12 Week Transition Program for Runners

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Duration
01:39

2 - 3: Understanding the role of your Perception in Running

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Perception is at the root of our skill development.

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2 - 4: Week 2 Training Schedule

12 Week Transition Program for Runners

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Duration
00:44

2 - 4: Week 2 Training Schedule

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Here’s your week 2 training schedule to improve your running.

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2 - 5: 2 Leg Hops

12 Week Transition Program for Runners

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Duration
00:50

2 - 5: 2 Leg Hops

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A simple yet effective way to engage the muscle-tendon elasticity component that is essential to efficient running.

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2 - 6: Skip

12 Week Transition Program for Runners

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Duration
00:49

2 - 6: Skip

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This is a great starting point to help reinforce the idea of separating the "pulling" and "landing" actions as exact opposites of each other.

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2 - 7: Toes In and Out

12 Week Transition Program for Runners

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Duration
01:01

2 - 7: Toes In and Out

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As you're running, your feet may land in any number of directions. The toes in-and-out drill not only simulates these conditions, but helps strengthen and prepare your feet for any elements.

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2 - 8: Side to Side Pendulum

12 Week Transition Program for Runners

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Duration
01:10

2 - 8: Side to Side Pendulum

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In athletics, coordination is king. This drill may seem easy, but it is actually much more difficult to execute than it looks. It's important to maintain a steady rhythm while raising the leg out to the side as high as possible.

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2 - 9: Front Lunge

12 Week Transition Program for Runners

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Duration
01:04

2 - 9: Front Lunge

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This drill is an exaggeration of pulling under your hips. This will help you to better perceive an active pull of your foot under your hips, and reinforce a proper landing pattern as your front foot is allowed to drop into position under its own weight, instead of by being forced down.

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3 - 1: Week 3 - Pose, Fall, Pull

12 Week Transition Program for Runners

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Duration
01:08

3 - 1: Week 3 - Pose, Fall, Pull

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Now that you've been primed with some basic concepts about movement and perception, it's time to dive into the core concepts of what defines the Pose Method®.

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3 - 2: What is the Pose Method® of Running?

12 Week Transition Program for Runners

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Duration
01:26

3 - 2: What is the Pose Method® of Running?

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Every runner may look different, but they unavoidably do three things in every stride. Did you know every single runner passes through the Running Pose?

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3 - 3: How to Prevent Injuries

12 Week Transition Program for Runners

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Duration
00:33

3 - 3: How to Prevent Injuries

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It's simpler than you think. Injuries in running primarily stem from several factors. Correct those = prevent injuries.

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3 - 4: How to Run Faster

12 Week Transition Program for Runners

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Duration
00:38

3 - 4: How to Run Faster

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How to run faster? Think - falling. What does that mean? Watch the video.

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3 - 5: How to Run Longer

12 Week Transition Program for Runners

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Duration
00:40

3 - 5: How to Run Longer

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If marathons or ultras are in your future you must see this video. To run longer learn to do this simple move right. Check it out.

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3 - 6: Week 3 Training Schedule

12 Week Transition Program for Runners

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Duration
00:44

3 - 6: Week 3 Training Schedule

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Here's your running training schedule for week 3. Check it out.

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3 - 7: Pony Drill

12 Week Transition Program for Runners

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Duration
01:06

3 - 7: Pony Drill

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Practice change of support with minimum effort and minimum range of motion (ROM).

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3 - 8: Timber Drill

12 Week Transition Program for Runners

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Duration
00:48

3 - 8: Timber Drill

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Practice the action of forward movement by falling forward. Let gravity pull you.

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3 - 9: Timber Drill in Pose

12 Week Transition Program for Runners

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Duration
00:49

3 - 9: Timber Drill in Pose

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Practice the action of forward movement by falling forward from Pose position.

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3 - 10: Running Backwards

12 Week Transition Program for Runners

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Duration
00:55

3 - 10: Running Backwards

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Lean backwards, leading with the upper body and run. Notice how you cannot land ahead of your body.

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4 - 1: Week 4 - The Stride- Frame by Frame

12 Week Transition Program for Runners

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Duration
01:12

4 - 1: Week 4 - The Stride- Frame by Frame

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It's now time to wrap-up the concept introduction portion of the program. Now that you're on week 4, you'll continue to learn about the invariable and variable elements of the running stride, as well as take time to re-assess your technique up to this point.

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4 - 2: Running Form - Anatomy of a Stride

12 Week Transition Program for Runners

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Duration
03:48

4 - 2: Running Form - Anatomy of a Stride

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There are good elements in everyone's form so our goal is to eliminate the technique flaws that slow us down. Here we illustrate all of the possible variable and inefficiencies along the way.

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4 - 3: Six-Point Running Analysis

12 Week Transition Program for Runners

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Duration
02:38

4 - 3: Six-Point Running Analysis

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With the Pose Method® Six-Point Running Analysis, you will be able to simply and easily identify key visual markers in your technique.

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4 - 4: Week 4 Training Schedule

12 Week Transition Program for Runners

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Duration
00:44

4 - 4: Week 4 Training Schedule

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Here's training schedule for week 4.

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5 - 1: Week 5 - Warm Up and Cool Down

12 Week Transition Program for Runners

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Duration
01:05

5 - 1: Week 5 - Warm Up and Cool Down

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And here is the Transition Phase. It’s time to increase the amount of practical drills and exercises.

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5 - 2: Warm up Routine

12 Week Transition Program for Runners

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Duration
01:00

5 - 2: Warm up Routine

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Let’s round up a set of drills to give you a complete routine to do every day before you run.

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5 - 3: Flexibility vs Stretching

12 Week Transition Program for Runners

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Duration
01:37

5 - 3: Flexibility vs Stretching

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In this program, we're going to offer you a slightly different take on what's popularly referred to as Stretching, but what we refer to as Flexibility.

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5 - 4: Week 5 Training Schedule

12 Week Transition Program for Runners

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Duration
00:44

5 - 4: Week 5 Training Schedule

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Here's your training schedule for week 5

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5 - 5: Criss Cross

12 Week Transition Program for Runners

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Duration
00:26

5 - 5: Criss Cross

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Practice balance, coordination and springness.

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5 - 6: Front to Back Pendulum

12 Week Transition Program for Runners

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Duration
01:05

5 - 6: Front to Back Pendulum

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Practice balance, coordination, proper foot placement. This exaggerated movement helps develop better perception.

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5 - 7: Twist

12 Week Transition Program for Runners

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Duration
00:59

5 - 7: Twist

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Work on your agility and resilience.

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5 - 8: Hip Dip Face Down

12 Week Transition Program for Runners

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Duration
00:50

5 - 8: Hip Dip Face Down

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Strengthen and focus your perception of your hips, your general center of mass.

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5 - 9: 2 Leg Hops Backwards

12 Week Transition Program for Runners

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Duration
01:07

5 - 9: 2 Leg Hops Backwards

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Practice coordination while also working on your muscle elasticity.

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5 - 10: Lower Body Flexibility Routine

12 Week Transition Program for Runners

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Duration
04:45

5 - 10: Lower Body Flexibility Routine

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This is the lower body flexibility routine and will serve as a great cool down after your run and will increase the overall range of motion in your joints. Remember, the key is to relax the muscle, then flex the joint.

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6 - 1: Week 6 - Prevent Injuries

12 Week Transition Program for Runners

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Duration
01:37

6 - 1: Week 6 - Prevent Injuries

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As we go through the next three weeks, we’re going to continue to break down all of the variables in the Anatomy of a Stride in order to give you a more advanced understanding of exactly where technique flaws exist, and how to eliminate them to become a better runner.

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6 - 2: The Issue with Heel Striking

12 Week Transition Program for Runners

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Duration
02:15

6 - 2: The Issue with Heel Striking

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Heel striking is one of, if not the main, causes of injuries in running. Find out why.

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6 - 3: What is a Mid-Foot Strike?

12 Week Transition Program for Runners

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Duration
03:45

6 - 3: What is a Mid-Foot Strike?

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The Mid-Foot Strike is a concept that has gained popularity in recent years but it is anatomically incorrect. Find out why.

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6 - 4: Why Should You Land on the Forefoot?

12 Week Transition Program for Runners

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Duration
01:45

6 - 4: Why Should You Land on the Forefoot?

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The Forefoot strike is the most optimal landing option in running. Now to be clear, we’re not talking about landing on the toes. Watch the video.

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6 - 5: Week 6 Training Schedule

12 Week Transition Program for Runners

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Duration
00:44

6 - 5: Week 6 Training Schedule

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Here's your training schedule for Week 6.

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6 - 6: Bodyweight Perception

12 Week Transition Program for Runners

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Duration
00:50

6 - 6: Bodyweight Perception

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Gravity is expressed through our bodyweight. Work on improving your perception of it.

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6 - 7: Foot Tapping

12 Week Transition Program for Runners

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Duration
01:00

6 - 7: Foot Tapping

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Practice correct running mechanics - lift the ankle not the knee. Bring the foot up with the hamstring and let it naturally drop down without any effort on your part.

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6 - 8: Change of Support

12 Week Transition Program for Runners

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Duration
01:03

6 - 8: Change of Support

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Practice change of support. That is how forward movement happens.

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7 - 1: Week 7 - Falling: Running Faster

12 Week Transition Program for Runners

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Duration
01:18

7 - 1: Week 7 - Falling: Running Faster

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Week 7 covers all the elements related to speed and acceleration in the running stride.

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7 - 2: How Do We Run Faster?

12 Week Transition Program for Runners

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Duration
01:48

7 - 2: How Do We Run Faster?

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Everybody talks about speed when discussing running faster. We've already discussed where speed comes from, now let's see how we can increase it.

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7 - 3: Arm Pumping in Running

12 Week Transition Program for Runners

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Duration
01:14

7 - 3: Arm Pumping in Running

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You’ve heard the term before. But its not what it’s commonly presented to be. Arms are for balance, use them wisely.

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7 - 4: Can We Paw Back to Go Forward?

12 Week Transition Program for Runners

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Duration
01:18

7 - 4: Can We Paw Back to Go Forward?

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The Paw Back concept deconstructed.

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7 - 5: Do we Push Off to go Forward?

12 Week Transition Program for Runners

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Duration
01:58

7 - 5: Do we Push Off to go Forward?

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The Active Push Off concept deconstructed.

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7 - 6: Week 7 Training Schedule

12 Week Transition Program for Runners

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Duration
00:44

7 - 6: Week 7 Training Schedule

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Here's your running training schedule for week 7.

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7 - 7: Timber Drill To Run

12 Week Transition Program for Runners

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Duration
01:06

7 - 7: Timber Drill To Run

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Practice the action of forward movement by falling forward. Let gravity pull you.

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7 - 8: Drill: Timber Drill to Run in Pose

12 Week Transition Program for Runners

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Duration
01:01

7 - 8: Drill: Timber Drill to Run in Pose

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Practice the action of forward movement by falling forward from Pose position.

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7 - 9: Wall Fall Drill

12 Week Transition Program for Runners

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Duration
00:49

7 - 9: Wall Fall Drill

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Practice the sensation of falling forward with safety of the wall.

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7 - 10: Wall Fall in Pose

12 Week Transition Program for Runners

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Duration
01:00

7 - 10: Wall Fall in Pose

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Practice the sensation of falling forward with safety of the wall while maintaining the running pose.

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8 - 1: Running Longer

12 Week Transition Program for Runners

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Duration
01:24

8 - 1: Running Longer

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Let’s talk about running longer and finally cover the only actionable element of running. Improving it will take your running on a whole new level.

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8 - 2: Can you Force a Forefoot Landing?

12 Week Transition Program for Runners

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Duration
01:12

8 - 2: Can you Force a Forefoot Landing?

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Active landing can be a major source of injury. Learn more.

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8 - 3: Should you Drive your Knee Forward?

12 Week Transition Program for Runners

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Duration
01:09

8 - 3: Should you Drive your Knee Forward?

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The touted ingredient of faster running that actually impedes forward movement.

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8 - 4: How do we Run Longer?

12 Week Transition Program for Runners

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Duration
01:52

8 - 4: How do we Run Longer?

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The one actionable element of running - pulling your foot up - is the key to running longer. Take a look.

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8 - 5: Week 8 Training Schedule

12 Week Transition Program for Runners

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Duration
00:44

8 - 5: Week 8 Training Schedule

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Here's training schedule for week 8.

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8 - 6: Kick Starter Running Drill

12 Week Transition Program for Runners

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Duration
01:15

8 - 6: Kick Starter Running Drill

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Practice pulling your foot up with a partner.

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8 - 7: Elevated Front Lunge

12 Week Transition Program for Runners

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Duration
00:56

8 - 7: Elevated Front Lunge

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Practice pulling action with a degree of difficulty by using an elevated box. It will help you develop better perception of unweighting the support foot.

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8 - 8: Seated Resistance Pull Drill

12 Week Transition Program for Runners

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Duration
01:09

8 - 8: Seated Resistance Pull Drill

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Practice pulling directly under the hip and strengthen your hamstrings at the same time.

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9 - 1: Week 9 - Common Injuries

12 Week Transition Program for Runners

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Duration
01:11

9 - 1: Week 9 - Common Injuries

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You are now entering the mastery portion of the program. During the final four weeks you’ll wrap up with some popular concepts in running as well as begin to make final tweaks to your technique to complete the running transition program.

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9 - 2: How Do You Get Injured when Running?

12 Week Transition Program for Runners

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Duration
01:32

9 - 2: How Do You Get Injured when Running?

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An injury is an alarm that’s going off, “Hey, you’re doing something wrong.” And that’s how you should approach it.

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9 - 3: When Most Running Injuries Occur

12 Week Transition Program for Runners

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Duration
03:12

9 - 3: When Most Running Injuries Occur

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Find out why and how you're getting injured.

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9 - 4: Week 9 Training Schedule

12 Week Transition Program for Runners

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Duration
00:44

9 - 4: Week 9 Training Schedule

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Here's training schedule for week 9.

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9 - 5: Hands Clasped in Front

12 Week Transition Program for Runners

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Duration
00:50

9 - 5: Hands Clasped in Front

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Find out if you have it and fix excessive hip rotation.

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9 - 6: Hands Clasped Behind Drill

12 Week Transition Program for Runners

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Duration
00:46

9 - 6: Hands Clasped Behind Drill

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If you have what we call a K-bend, this drill will help fix it.

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9 - 7: Palm on Lower Back Drill

12 Week Transition Program for Runners

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Duration
00:36

9 - 7: Palm on Lower Back Drill

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Again, if you have what we call a K-bend, this drill will help fix it.

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9 - 8: Finger on Belly Button Drill

12 Week Transition Program for Runners

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Duration
00:48

9 - 8: Finger on Belly Button Drill

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Here is a good way to gauge your degree of falling.

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10 - 1: Shoes and Surfaces

12 Week Transition Program for Runners

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Duration
01:24

10 - 1: Shoes and Surfaces

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Let’s shift our focus to some external factors that can influence your running.

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10 - 2: Running on Different Surfaces

12 Week Transition Program for Runners

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Duration
03:21

10 - 2: Running on Different Surfaces

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Although your overall technique won’t change, there are a few minor tweaks we recommend to help you conquer these varying running surfaces.

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10 - 3: Picking the Right Running Shoes

12 Week Transition Program for Runners

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Duration
02:10

10 - 3: Picking the Right Running Shoes

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When making a decision about shoes it’s important to know the role they play in your running.

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10 - 4: Week 10 Training Schedule

12 Week Transition Program for Runners

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Duration
00:44

10 - 4: Week 10 Training Schedule

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Here's training schedule for week 10.

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10 - 5: Face Down Hip Dips with Leg Up Drill

12 Week Transition Program for Runners

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Duration
01:05

10 - 5: Face Down Hip Dips with Leg Up Drill

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Strength exercises for hips and back. It will also help you further develop your perception of your hips as a vital bridge that connects your upper and lower body.

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10 - 6: Russian Hammy Drill

12 Week Transition Program for Runners

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Duration
00:48

10 - 6: Russian Hammy Drill

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This is one of the best old school exercises for the entire back surface: your hams, hips, glutes, back.

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10 - 7: Hold and Release Fall Drill

12 Week Transition Program for Runners

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Duration
00:54

10 - 7: Hold and Release Fall Drill

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Practice the sensation of free falling with the help of a partner.

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11 - 1: Advanced Skill Development

12 Week Transition Program for Runners

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Duration
01:18

11 - 1: Advanced Skill Development

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Week 11 introduces resistance training that will add on to your daily drills and exercises.

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11 - 2: Benefits of Resistance Training

12 Week Transition Program for Runners

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Duration
01:43

11 - 2: Benefits of Resistance Training

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A very important way to continue to enhance your perception is through resistance training.

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11 - 3: Week 11 Training Schedule

12 Week Transition Program for Runners

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Duration
00:44

11 - 3: Week 11 Training Schedule

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Here's training schedule for week 11.

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11 - 4: Belt Fall Drill

12 Week Transition Program for Runners

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Duration
01:05

11 - 4: Belt Fall Drill

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This exercise will help you improve your ability to fall forward (lean) correctly without bending at the waist. Also pay attention to perception of bodyweight on your forefoot.

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11 - 5: Solo Resistance Bands Run

12 Week Transition Program for Runners

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Duration
00:51

11 - 5: Solo Resistance Bands Run

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This drill does not require a partner and can be done more frequently. The resistance from the stretch cords will help you avoid overstriding. Practice this drill on your own as often as you can to fine tune the perception of landing under your body.

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11 - 6: Partner Resistance Bands Run

12 Week Transition Program for Runners

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Duration
01:02

11 - 6: Partner Resistance Bands Run

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This is one of the most effective drills to prevent overstriding. The tension of the stretch cords will help you nail better pattern of movement.

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12 - 1: Program Wrap Up

12 Week Transition Program for Runners

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Duration
00:29

12 - 1: Program Wrap Up

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Week 12 is your final assessment as a runner. This week you’ll do one final running analysis, re-time your 5k, as well as learn what’s in store going forward with your newly acquired running technique.

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12 - 2: FInd a Running Technique Specialist

12 Week Transition Program for Runners

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Duration
00:49

12 - 2: FInd a Running Technique Specialist

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While this program teaches you the foundation of the Pose Method®, as well as gives you plenty of tools to improve your technique, there is no substitute for one-on-one training with a Pose Method® Certified Running Technique Specialist. A coach can offer you a personal insight and give you an instant feedback to help you zoom in on any issues.

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12 - 3: Week 12 Training Schedule

12 Week Transition Program for Runners

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Duration
00:44

12 - 3: Week 12 Training Schedule

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Here's your running training schedule for week 12.

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12 - 4: Final Self-Assessment

12 Week Transition Program for Runners

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Duration
01:23

12 - 4: Final Self-Assessment

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Now that you’re in your final week of the program, it’s time to grade yourself one last time.

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