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ELEMENTAL: key essentials

LEARN HOW TO RUN

Who taught you how to run? Your answer is most likely one of the two: "No one" or "I just started running!" 

You are not alone. Most of us were never taught how to run. We learn how to bike and swim, and how to do any other activity, but when it comes to running - we just run...

The result is a worldwide epidemic of running related injuries that has not decreased in numbers since the original running boom. Let's fix that!

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NEW COURSE LAUNCH
OFFER ENDS AUGUST 22, 2025

SAVE 40%

Master Running One Precise Pose at a Time

Beginner's Guide to Pose Running

Most runners try to “train more.” We teach you to move better.

Running is a skill-based sport, so the key to improvement is in working on your running skill, i.e. your technique or how you run.
Clear lessons. proven drills. faster results.

Ever heard these running tips before?
  • Lean forward
  • Land on forefoot or under your center of mass
  • Shorten your stride
  • Increase your cadence or go 180+
  • Strike 'Figure 4'...


These popular tips are just fragments of the full picture—the Pose Method® of Running. Developed in 1977 by Soviet-era sport scientist Dr. Nicholas Romanov, this technique gained global recognition in the 1990s as a unified, scientifically-backed approach to running efficiently and injury-free.

No more guessing or piecing it together from random tips! Learn the complete, proven technique step-by-step.
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This course is all about the essential elements of running technique, offering you everything you need to enhance your running experience right away. Plus, there's no expiration date on this program! Feel free to return whenever you’d like to review and practice at your own pace!

What's included?

Light on theory and heavy on practice, this course is for anyone looking to quickly get an idea of how to run correctly and what drills to do to continue improving.
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A Bit of Theory + Concepts

To do something the right way, it is important to know how to do it and why it should be done a certain way. 

Technique Practice

Clear instructions on running technique that help you transform drills into lasting habits.

Running Drills

Sets of running technique drills to help you improve and maintain your running technique.

Strength Exercises

Sets of running specific strength development exercises necessary to support proper running technique.

Follow-along Routines

Follow-along routines that can be used "as is" or modified to suit your individual needs, training goals or daily schedule.

Video Guidance

From concept videos to engaging instructional content and effective drills, all designed to help you achieve your goals even faster!

CUSTOMERS SAY

Thanks for making this. I was introduced to the POSE method by a coach about a year ago while rehabing an over use injury. This year using what I was taught I remained injury free and I have also set two PR's at the age of 42, including fastest mile time and longest single distance. Starting Jan 1., I will begin my training regimen for my next 100 mile race and I am always trying to refine my running technique and still don't quite feel like I have POSE mastered even after a year so this is perfect timing.
anthony c.
I picked up Pose to prep for my first marathon. The focus on Pose → Fall → Pull turned ‘long slow slog’ days into controlled, balanced running. Finished in 3:28— a 14-minute PR—without the usual IT-band flare-ups. Signing up was the best gear purchase I never made!
daniel M.
After a shin-splints nightmare last season, I dove into the Pose drills. Nine months later I’m pain-free, 12 lbs lighter, and just shaved 3 minutes off my 10 K at age 55. The bite-size videos kept me consistent, and helped me see the flaws I didn't know I had but that were messing me up. I'm never doing any other drills but pose. My shins are so happy.
craig E.
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I’m 63 and just completed my first trail half. Pose kept me upright on rocky descents and my quads felt fresher than on road races half the distance. Age isn’t the limiter—technique is.
brian s.
Honestly thought plantar fasciitis was a life sentence. Four weeks of Pose mechanics and I’m running five days a week—pain-free.
ben r.
Returned to running after ACL surgery and needed a bulletproof plan. The course’s drills and progressive strength sets plus technique focus let me rebuild without overdoing mileage. Three months later I’m jogging at an easy pace and feel stronger than pre-injury. 
ash c.
I used to feel heavy and awkward on runs. The Pose Method’s simple cues—pose, fall, pull—clicked in week two, and my stride suddenly felt springy. I’ve since logged 300 injury-free miles. The confidence boost alone was worth the effort to learn.
mark W.

Frequently Asked Questions

How long do I have access to this course for?

How does 'forever' sound? Once you enroll, you will have unlimited access to this course for as long as you like and it can be viewed on any and all devices you own.

This is an on-demand course so it is available to you whenever you need it. It is a completely self-paced online experience - you decide when you start and when you finish. Your access to this course will not expire. You may come back to review the materials any time at your convenience.

What if I have questions while studying with this course? 

We are always glad to help and answer any questions you might have! All our courses have discussion space that is monitored by our team and we reply as soon as we see any questions or comments posted. Additionally, you may direct message our team at any time. 

Does this course include video analysis?

No this course does not include instructions on how to do video analysis. If you would like to learn how to do video analysis for running, please sign up for the Pose Method® of Running: A Master Course on Running.

If you would like to get your running video analyzed, please select a professional from the official directory of Certified Running Technique Specialists.

I am a parent, would I be able to instruct my kid after studying this course? 

You would be able to offer your youngster a better understanding of running, better pointers on what not to do, and definitely, a better guidance overall. However, this course is aimed at an individual learner, and as such, it does not offer tools or instructions for teaching another person. But it is definitely a great place to start!

I would like to gift this course to a teen - is the material appropriate and easy to follow?

Yes! One of the most important parts of our courses is their plain language and easy to follow instructions. This course is suitable for individuals of all ages and all backgrounds. Complete newbies will learn the fundamentals, and experienced runners will have an opportunity and a reason to "clean up" their movement pattern. The key is to follow through and actually do the work. 

I am a coach, would this course help me make my athletes faster?

This course is aimed at an individual learner and does not contain teaching tools. That said, it could be a great place to start. However, we highly recommend our Pose Method® of Running: A Master Course on Running, a foundational course aimed at professionals. The master course offers theory, practice, video analysis instructions and much more.

If you would like to sign up for the master course on running, there is a 40% discount available to coaches/teachers with proper credentials within the K12 school system.  Click here to learn more. 

Can I get a refund?

We do not offer refunds due to the nature of online digital content. Click here to learn more about our Refund Policy.

Course created & presented by 
Dr. Nicholas Romanov

Olympic Coach, Scientist, Bestselling Author
About
A 2-time Olympic Coach, bestselling author, world-renowned sports scientist with a career spanning over forty years, Dr. Romanov developed the Pose Method in 1977. 

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