In this series on improving your running performance, Brian MacKenzie and Doug Katona of CrossFit Endurance demonstrate drills utilizing the Pose Method of running.
In Part 5, MacKenzie discusses midline stabilization and why it’s so important in running. Katona demonstrates drills that MacKenzie uses to assess an athlete’s degree of midline stabilization and develop it further. MacKenzie says these drills make great warm-up tools.
The first drill involves running with your hands clasped and arms extended out in front of your body. In the second drill, you clasp your hands and extend your arms behind your body.
“What he’s going to feel is that his body is actually falling forward, and as we’re stable, we’re able to fall forward,” MacKenzie says.
To develop midline stabilization, MacKenzie has Katona practice hollow rocks. The goal is at least a one-minute hollow rock hold.
Finally, MacKenzie discusses another common running fault: foot placement. He says runners should try to keep their feet underneath their hips. However, many higher level runners will place their feet too close together and create torque by losing their midline stabilization and turning their hips.
“We’re giving up something that we don’t need to,” MacKenzie says.
7min 49sec
Video by Again Faster.
Additional reading: The Basics of Pose Running Techniques by Brian MacKenzie, published Dec. 1, 2007.