The document introduces the Real Running program which teaches runners to adopt the Pose Method of running developed by Dr. Nicholas Romanov. The Pose Method focuses on proper running form consisting of three key elements - pose, fall, and pull. Most recreational runners heel strike which leads to injuries. The Real Running program uses the Sproing Runner machine and running drills to teach runners to forefoot strike and harness gravity to run more efficiently with less impact through adopting the optimal running form outlined in the Pose Method.

1. Introducing “Real Running” : The Way to Run Faster, Farther and With Less Injuries
Powered by Pose
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Run Soft

2. WHAT’S THE PROBLEM?
Heel Striking of Recreational
Runners
Running Injuries
0%
82%
85%
Heel Strike
Uninjured
Other
Injured

3. A HUGE NUMBER OF HEALTH CLUB USERS RUN .
WHEN THEY CAN’T RUN ANYMORE THEY SWITCH TO THE ELLIPTICAL
According to IHRSA’s 2011 report on usage of equipment in health clubs
44.4 percent of members say they use the treadmill.
31.5 percent of members say they use the elliptical trainer.
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4. MOST RUNNERS INJURED DUE TO IMPROPER TECHNIQUE
Most Running injuries are due to heel striking.
Heel striking is always the wrong way to run
Heel striking issues are made worse when you land on hard surfaces
On hard surfaces, forefoot strikers have
impact forces 7 times lower than shod
runners who heel strike
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5. THERE IS A CORRECT WAY TO RUN
POSE METHOD ®EXPLAI NS RUNNING
Pose Method developed In the ‘70’s by Russian Olympic coach, author and biomechanical expert,
Dr. Nicholas Romanov
•
Previously – no commonly accepted method or standard for teaching running technique
•
Recognizes that optimal running technique is the same for all athletes regardless of speed or distance
•
Thousands of runners analyzed to isolate essential, non-variable elements (Pose-Fall-Pull) among all
runners
•
Pose Method framework is not about what all runners do differently, but what they all do the same
Just as Newton didn’t invent gravity nor Galilleo the stars,
Dr. Romanov did not invent running – he studied and for the first
time identified the common elements of optimal running
technique
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Cardio | Strength | Power | Balance

6. POSE IS ACCEPTED WORLDWI DE
•
•
•
•
US Army
Crossfit
Russian Olympic Team
US triathlon team
Running is practiced but not taught as a skill
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Cardio | Strength | Power | Balance

7. POSE® FOCUSES ON THE THREE COMPONENTS PRESENT IN ALL RUNNING
•
•
In all running there are three non-variable essential elements: Pose (Running Posture) Fall and Pull
All runners use these three elements, and everything else is wasted motion causing slower
speeds, higher energy output, and injury!
The Running Pose is a whole body pose, which vertically aligns shoulders, hips and ankles with the support leg, while standing on
the ball of the foot. This creates an S-like shape of the body. The runner then changes the pose from one leg to the other by falling
forward and allowing gravity to do the work. The support foot is pulled from the ground to allow the body to fall forward while the
other foot drops down freely in a change of support.
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Cardio | Strength | Power | Balance

8. Anatomy of a Stride
Heel Strike
Mid-Foot Strike Pose
Fall
Pull

9. Foot Strike Varies
All Runners go through the Running Pose

10. Foot Strike Varies
Most Injuries occur in this Phase

11. Forefoot Landing to Pose

12. Prevent Injuries (Running Pose)
• Our primary goal with any
skillful activity is to avoid
getting injured
• Most injuries occur from initial
contact to the mid-stance
(Running Pose)
• The further ahead of the body
that a runner lands, the longer
the support time, which
exposes the
joints, ligaments, and tendons
to an excessive amount of load
• The quicker we get in and out
of the Pose position, the fewer
injuries we will have

13. Running Faster (Fall-Forward)
• Think of falling like a gas
pedal; the farther forward (up
to 22.5°) you fall, the faster
you run
• What about:
– Arm Pumping?
– Cadence?
– Increasing Stride Length?
• Most people can pump their
arms and have a world class
cadence while running in
place
• Stride length is the effect, not
the cause of faster running
– Conclusion: The missing
component is falling forward

14. Running Longer (Pull)
• The average runner has a
cadence of 165 spm
• With the Pose Method
the minimum cadence is
180 spm
– This is the necessary
threshold to begin to
utilize muscle-tendon
elasticity
• After a 12 week period of
adaptation to the
increased cadence:
– Up to a 50% increase in
mechanical efficiency
– Up to a 20% decrease in
Oxygen consumption

15. Romanov Academy of Sports Science Awards
Sproing Runner Highest Certification
The Romanov Academy of Sports Science, the scientific institute for the study of human biomechanics founded by
Russian Olympic coach, author, educator and noted biomechanical expert Dr. Nicholas Romanov, is pleased to
announce that it has bestowed its highest certification, the Optimal Movement Pattern Equipment Certification, on the
Sproing Runner developed by Sproing Fitness LLC. of Chicago, Illinois.
1 Star – Emulation loosely resembling the movement pattern
3 Star – The closest possible emulation of the movement pattern
5 Star – The actual movement, in the most optimal biomechanical pattern
Sproing allows coaches to safely teach runners to harness and replicate the gravity
assisted falling method necessary to propel them forward. “Sproing is a tool that
helps you emulate running in a way that a treadmill can’t…,” says Dr. Romanov.
“Falling is the key to successful running, using gravity to propel you forward. You
can teach falling easily and safely on the Sproing Runner whereas the fallingforward element is non-existent on a treadmill.”
“Additionally, the ability to vary the surface density on the Sproing is of
special interest to us because it allows coaches to vary the perception
runners have of the movement they are performing. “By altering a
runner’s perception as opposed to keeping your tempo and terrain
constant as on a treadmill, you can improve a runner’s skill
dramatically, “ says Severin Romanov, CEO of Pose Method, Inc.
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Cardio | Strength | Power | Balance

16. WHAT IS SPROING?
•
The First Soft-Platform Running Machine That Absorbs Impact As You Run By Combining:
•
Sproing‟s Proprietary Beach and Air Surfaces – absorb impact and activate muscles
•
Resistance Cord & Belt–create correct running form of forward lean and forefoot landing
THE RESULT :
• Half the knee impact of the softest treadmill.
• 32% less ankle impact
• 41% less impact on your back
• 21 adjustable firmness/intensity surface settings
• Best tool for functional running- backwards, sideways and forwards just like in sport
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17. REAL RUNNING’S PROGRAM
POWERED BY POSE
Components of Program
• Four week Program with 2x week sessions with trainers
• Frame by Frame 6 point running analysis that any trainer can use
• Specific, simple, easy to learn and teach perceptual based drills that:
• Help runners improve speed
• Help runners improve distance
• Help runners avoid injury
• Repeat analysis to document improvements
• Combines running outside or on track with running drills and running
on Sproing to replicate real running better.

18. INNOVATION IS THE KEY TO TRUE SUCCESS
“If I‟d asked customers what they
wanted they would have told me „a
faster horse‟”
Henry Ford
“Customers don‟t know what they
want until we‟ve shown them. Our
task is to read things that are not yet
on the page.”
Steve Jobs
REVOLUTIONIZING FITNESS
RUN SOFT®
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