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Pose Method Of Running

In 1993 I completed my second Ironman Triathlon at 24.My Body had been through it all. Especially my legs. I’d paid top dollar for shoes, podiatrists, physiotherapists, even tried yoga and yet I had suffered crippling shin splints. I was done with running and stopped competing in triathlons.

A few months back I was complaining about my legs and the soreness I was experiencing, a throbbing in the front of my shins and tight calves after running. I was so concerned I had x-rays. Nothing showed up, so I put it down to not warming up correctly, stretching or I had the wrong shoes. I never thought about the way I was running, because I always understood that you run the way you were born to run. Even though I had been for stroke correction for swimming and had a cycling coach. Why didn’t I just accept that I was supposed to swim and cycle naturally?

My wife came across a link on Ted Talks :

I watched the video and was excited and immediately ordered his book “born to run”. After reading the book three times, I recalled a paragraph (p.206) that mentioned different running styles.  I began to research the three methods and settled on the POSE method. Why?

I liked the idea that there were drills and that a person had taken the time to look at running in such detail, that I could confidently expect to change the way I ran for a better running future.

Interestingly when you become as excited as I was, I wanted to approach the POSE method correctly, in a systematic way. There are many blog posts and threads devoted to why the POSE method doesn’t work for people and I was amazed that the majority of runners who had not made a successful transition rarely mentioned if they had seen a POSE coach. I wouldn’t make the same mistake!

I became a member of and ordered the books and dvd. I read them, watched the video and then made contact with a coach in Australia. I was amazed at how much information I had misinterpreted. My coach cleared up any confusion I had and fine-tuned the basics of the POSE method and I have never looked back.

Keep in mind though you are learning a new skill and for some of us simple tasks can be very frustrating.

My blog is of great personal interest because so much has changed in the world of Ironman Triathlon since i last competed in 1994. When i decided to start training for the Challenge Cairns Ironman in 2011 my motivation was unclear. I had entered the race, i was unfit and had 8 months to train for my first ironman in 17 years. Then i started to think that maybe there would be others who also wanted to start racing again. As i have qualifications and experience in Bodywork Therapies and a very keen interest in nutrition, technology and technique i thought i would be able to share my knowledge.

When i arrived in Cairns for the race, it was extremely clear that i was underdone in my preparation for such a big event. I swam really well, in 17 years i had only lost five minutes in the swim, but the bike was terrible and i remember every pedal push over the one hundred and eighty kilometres. I should have remembered that when you ride in a national park, they are parks for a reason. Generally because you can’t build houses in them. Then i also recollected that i had never ridden over a flat course in a national park because they don’t exist! So i was extremely slow on the bike due to the amount of hills or mountains.

The run was flat but hot, little shade for the first twenty two kilometres. Due to my poor bike split, the run was just as bad.I finished the race in sixteen and a half hours.

So what can i share?

I learn’t that you can have too many sports gels or goo’s. That maltedextrin can cause horrible bloating and discomfort. That coke a cola is not so bad when its degassed as a drink on the course. Wearing brand new shoes may not be a good idea. Getting the correct bike fit is absolutely of paramount importance.And finally i really love red frogs. They saved my day. But nothing gave me more joy than seeing my family waiting for me for after a long day and crossing the finish line with my seven year old son, with my wife and daughter right behind me.

I’m learning, training and posting my thoughts to motivate others to try and get some fitness or motivation back into their lives.

Knowing I wanted to get back into Ironman Triathlon this year I started to change the way I was training and decided to invest time and money into running. Running used to be my best leg of the triathlon and sadly had slipped to be my worst. I gained some relief that all was not lost when I read this article “You’re only as old as you run” by Tom Sims published September 23rd, 2011 in the New York Times. Given I’m turning forty this year it came as a pleasant surprise to know I’m in the largest growing age category for runners completing marathons.

What particularly resonated with me in this article was the fact that many runners were looking for ways to be lighter, faster and more focused. Of those interviewed, there was a common thread touching on issues like nutrition, mindset, shoe selection and common runners injuries.

Surprisingly there was no comment or even a mention on technique. I’m fascinated that many runners choose to run the way they claim they were born to run. How many swimmers swim the way they were born to. If that was the case there wouldn’t be many swim squads and the mind boggles at how the beginning of a triathlon would look with such a lack of technique.

Part of the dilemma is that many coaches and trainers only look at how to improve running times with fitness, not technique. Obviously there are

those like the ones mentioned in the article world record holders, Paula Radcliffe and Haile Gebrselassie who have enormous talent but what about the other ninety plus per cent, the weekend warriors.

Pose Method of running developed by Dr. Nicholas Romanov may offer some solution. For the last eight months I have been working on my technique using the pose method. I’m running injury free and no longer taking anti-inflammatory medication. I’m in the best running shape of my life. Pose method is simple in theory but does require drill ( see previous post) practice in order to achieve the correct balance of technique. That is pose, fall and pull. Pose refers to the correct running stance, fall is the use of gravity to increase or decrease speed and pull is the term used to describe lifting of the foot with the hamstring.

For those wanting to start running as an enthusiast or for competition take a closer look at pose method, you might surprise yourself.

Cake Cakes

Todays dilemma was school holiday breakfast. Hey Kids what do you want for breakfast? Cake Cakes, Cake Cakes! In our our house we have all different names for foods. Coke is black drink, round fishies is calamari and scones are cake cakes. I’m not sure how this happened but thats how it is! Imagine Grandpas troubles taking the kids for fish and chips for lunch. Yep we got the call.

So Scones / cake cakes it is. My dilemma is i’m a very structured and processed orientated cook. So how do you make scones when you don’t have the traditional ingredients? Intuitively i guess.




So here goes:

2 cups self raising flour

2 table spoons sour cream

3/4  cup oat milk

a few grinds of the salt shaker.


Pre-heat oven to 175 deg. Celsius fan forced.

Sift flour and add salt.

Add sour cream to oat milk and whisk until combined.

Pour milk mixture slowly into  flour and mix lightly with wooden spoon. You may need slightly more milk depending on your flour choice, more for wholemeal.You don’t want the dough to be sticky when touched.

Take mix from the bowl and plop on floured bench. Knead gently until all comes together. You don’t want to push out too much air.

Flatten mixture with rolling pin to about 2cm.  Makes about 16 scones using a 5cm cutter.Dip your cutter in flour so you get a clean cut, if the scones sticks to the cutter your scones with rise in all different directions.

Place scones on a metal tray lightly floured,in a cluster, to help with shape when rising.

Place in oven for 20 mins, turn tray at 10 minute mark. Remove when tops have slightly browned.

“Jimmy Junga” your done, spread with favourite jam.Enjoy.



IsaLean bar

When i recently competed in the Cairns Challenge Ironman i had a hard time with energy, bloating and decided to look for a better option for race day nutrition. Post race reflection lead me to believe that the bar i was using wasn’t the best option for me. I had left it to the last minute to get some bars at the store and i guess so did everyone else. So i grabbed the last few remaining bars.

I had been eating the bars (sometimes its nice to chew something) on the bike preparing for the run. As i started to get some rhythm in the run, i noticed how bloated i felt. The first part of the run is quite exposed through the cane fields onto the highway and into town for the last part which consists of 3 laps then onto the finish line. I found it difficult to take on fluid and stay hydrated, i just wasn’t comfortable and it was hot.

When i started looking for options i came across Isagenix and their range  for athletes. I found some amazing products.

Years ago i had immersed myself in the 40/30/30 mindset when looking at how i balanced my dinner plate,but never found an off the shelf sports product that met the percentages. 40/30/30 is a trademark of the popular “Zone Diet” by Dr Barry Sears and the hunter/gatherer diet from the paleolithic era. 40% carbs, 30% protein and 30 % fat approximately.

Finally Isagenix have come up with some great tasting products that are nutrient dense and easy on the stomach. The IsaLean Bar has many flavors available and they are 40/30/30 . Awesome.

Below is a PDF comparing the nutritional value with Powerbar. Enjoy.


Slow cooked Shoulder of Lamb Roast

Nothing really in my eye’s beats this oven cooked delight. Grab a 2kg shoulder, slash the fat on top, cover with Olive Oil, rosemary and garlic. Pre-heat oven to full whack pop in shoulder covered with foil, drop temp to 170 degrees Celsius, cook for 4 hours, till meat can be pulled apart with a fork. Half way through spoon juices over and re-seal the foil. One of Jamie Oliver at home recipes, do yourself a favor and buy the book.

Drills, Drills Drills,

The pose method of running i believe is a sure way to improve your times and reduce injury. The Transition period can be difficult but rewarding. Dr Romanov  suggests transitioning in your off season. For that reason i have reduced my running to Zero, concentrating on changing perception and allowing my body to use the muscles required for relentless forward progress the time to develop.

The link below has great footage of the some of the drills, essentially the first few you require to run in POSE method.The are excellently represented.

The biggest change I’ve noticed talking to other runners is that so many  are now on the Minimalist/forefoot/POSE running bandwagon with no apparent plan. They just assume that you can stop the way you were running and start a new technique. POSE method gives you all the elements but you must use them. POSE/FALL/PULL is so much more that just forefoot running.

Keep focused on the drills and like any new skill, you will be running in POSE.Awesome.

Challenge Cairns

Well the time has come, flights booked, accommodation booked. The road to Cairns has begun and my body is in shock 24/7. Being a boots and all kinda guy, it was apparent i was not going to gradually resume training for the ironman triathlon, rather get stuck in after a 17 year absence from the sport. All is going well except for a few hick ups. Running 20 km’s, swimming 9 and cycling 150. So this week its time to step up a notch especially with the bike. Hoping to double it starting tomorrow with 100k at a steady pace. I got my ‘retro’ bike serviced and i have ordered some new bits and bobs and everything feels new again.Well except my muscles.Its such a great sport and the new Challenge Cairns looks like a fast course and a lot of fun.At this stage the local knowledge suggests to train for a windy cycle, expect head winds due to the coastal ride.
I’ll keep you all posted on my progress, wish me luck!!

Cuisinart is here!

I really wanted to do more baking and cooking for the family and reduce the amount of preservatives and stuff in our food. Now the chooks are

I bought the new  Cusinart Elite 14 cup Food Processor and my goal is to use it every day.

Show Scones

Well i’ve been baking like crazy lately. I wanted something quick for the kids after school and i found this recipe in an old super food ideas magazine may 2007.

It makes about 40 scones and can be halved.

8 cups self-raising flour

1 teaspoon salt

500ml pouring cream

750 – 800 ml milk

jam and cream to serve.

preheat oven to 250c.Sift flour and salt into large bowl. Stir in liquids and form into a soft dough. At this stage i use the mixer and give it heaps of kneading, no they won’t go tough. tip it onto counter and knead to combine any loose bits. cut dough in half and roll out to 2.5 cm think and press out scones with cookie cutter. Do the same with the other piece. Roll left over together and use until all dough is gone. Wifey suggests arranging them close together so they are touching as they rise together on a greased baking tray or baking paper bake for 10- 15 mins. They are delicious,  awesome hot and are fine to have the next day.

So gets some mates over and rip these beauties out. You won’t stop at one.