3 Significant Differences Between Pose Method and ChiRunning

By David Stretanski  There is much confusion and misinformation about the Pose Method and ChiRunning  techniques; and they are sometimes stated as the same or similar. Although the Pose  Method and ChiRunning bothsuggest engaging gravity via a slight forward lean and  simply picking up your feet to keep up with your forward fall, there are many  significant differences between these two running techniques. Here are just 3 Significant Differences between Pose Method® and ChiRunning®: Foot Landing: - Pose Method suggests running on the ‘forefoot’ or ball of the foot. This engages  the muscles of the lower leg/foot to support the body’s weight. - ChiRunning suggests running on the ‘midfoot’. This midfoot could really be  described as ‘fullfoot’ since the interaction with the ground is balanced across  the whole foot. The muscles of the lower leg/foot are disengaged or relaxed as  much as possible. The body’s weight is supported primarily by the structure of  the lower leg/foot – and not by muscle. The statistics suggest that most running injuries occur at the knee and below.  ChiRunning suggests a primary cause of this statistic is asking a relatively small  part of the body to repetitively do a relatively big job. ChiRunning limits effort,  stress, impact and tension in the lower legs/feet which can have a significant impact  on this statistic. In addition, having a relaxed ankle ‘hinge’ may also limit resistance  to your forward fall. In my experience, any tension in the ankle ‘hinge’ or bearing weight on the forefoot impedes my forward fall. [Approx. Pose Method (left) and ChiRunning (right) support phase positions] Leg Motion: - Pose Method suggests vertically lifting the heel *under* the body to the  butt with an active ‘pull’ using the hamstring. If the heel lifts up to the butt,  the knee and thigh also move vertically. - ChiRunning suggests allowing the knee to bend so the heel floats up  *behind* the body. This motion requires little muscular effort; and with greater and  greater levels of relaxation this motion will occur almost by itself. The knee stays  low but does come forward slightly. For efficiency, ChiRunning suggests alignment in the direction you are headed. So  there is limited effort and motion in the vertical direction when trying to move  efficiently in the horizontal direction. Cadence/Speed: - Pose Method suggests increasing your cadence (“stride frequency”) to increase  your speed. A quicker turnover requires more muscular effort to ‘pull’ your heels and  legs in the vertical direction faster. - ChiRunning suggests keeping your cadence constant independent of speed. In  ChiRunning speed comes as a result of your technique, a balanced/relaxed position  and motion, and not by working that much harder. For efficiency, ChiRunning suggests a cadence between 85-90 steps per minute  (on one side). Once you develop a comfortable cadence value within this range, keeping it  constant will limit the feeling of additional effort as you increase your speed. — These are just three major differences between Pose Method and ChiRunning.  There are a number of other differences; such as: knee angle during support phase  (bent vs. soft), pelvis position and motion, arm position and motion, and hill  technique adjustments to name just a few. Right or Wrong? Is either approach right or wrong? Not in my opinion. Each approach simply  has its own unique risk vs. reward profile for each individual just like anything else  in life. Both methods clearly help people avoid a heel strike and to run lighter. ChiRunning  *might* be considered more focused on efficiency and injury-prevention by using more  position and less muscle. Drills/exercises are used to body sense position and how to  reduce effort, tension, stress and impact. Pose Method *might* be considered more  focused on outright speed. Drills/exercisesappear to be more for developing muscle. When I was first looking into running techniques, I found the Pose Method first. In the end, ChiRunning was a better match for my goals which are primarily efficiency and  injury-prevention.  I simply decided that I was not willing to risk injury for speed. Yet  I am faster now than I ever was before. I also found ChiRunning incredibly simple and  natural; as if I was reconnected with that same instinct I had as a child when I took my  first running steps.  Whatever path you take, my advice is to simply be a student. Jim  Rohn used to say “You don’thave to do everything you find out, but make sure you  find out everything you could do”. With the facts, the decision is yours of course. Learn more about ChiRunning in this online video: ChiRunning Simplified! Efficient  and Injury Free Natural Running Technique ~~~ David Stretanski is a holistic health, fitness and wellness coach –  and Certified ChiRunning®/ChiWalking® Instructor.  For more information on David,  please see hisAbout Me, Contact page or his website at http://www.eChiFitness.com. ChiRunning® and ChiWalking® are registered trademarks of ChiLiving, Inc. Pose Method® is a Registered Trademark of Pose Tech Corporation.