The Running Revolution简体中文版：

跑步革命:跑得更快,更有效率,不受伤的姿势跑法（Running Revolution 简体中文版）_Nicholas Romanov、Kurt Brungardt_2015
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From a two-time Olympic coach and creator of the Pose Method who has trained the running elite, an essential guide for all runners seeking to go faster and farther without injury

Christopher McDougall’s Born to Run—and the wildly popular natural running trend it sparked—changed the way we think about running, but it has also prompted many questions: Have we been running the wrong way? And, have we been running in the wrong kind of shoe? What is the safest type of foot strike? How many types are there? And what is a foot strike anyway? No existing guide has clearly addressed these concerns—until now. The Running Revolution provides both beginning and experienced runners with everything they need to know in order to safely and efficiently transition to and master a safer and more biomechanically efficient way of running that is guaranteed to improve performance and minimize wear and tear on the body.

More than a one-size-fits-all guide, The Running Revolution will provide readers with clear instructions that they can easily integrate into their unique running histories in order to run safely, intelligently, and efficiently for many years to come.

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“The Pose Method of running has not only eliminated my injuries, it has been an integral part of continued improvement in my chosen sport. In fact at 52 years of age I am still improving. A bonus of the Pose Method for me has been significant health and strength improvement. My journey has been patient and progressive and had I continued to run as I did previously I believe I would now be limited to playing board games. My advice is to be patient and persevere; it truly is worth it.”
—Terry Roberts, 28 time Ironman finisher and Ironman Australia legend

"I have used these principles to develop running skill in US Army Soldiers since 2008 and have seen decreases of up to four minutes on a two-mile run within just two weeks.”
—Dr. Charles Blake, US Army Major and Physical Therapist

“About one year ago, I could not run 50 yards without extreme IT Band Syndrome pain. I spent 30 minutes with Dr. Romanov and could run as far and as much as I wanted pain free. Today, I am the USA Paratriathlon National Champion.”
—David Kyle, Associate Director of Health and Physical Education, University of Alabama

“The material and insights detailed in The Running Revolution are scientifically, physically, and emotionally profound. The Pose Method has the potential to be used as a standard by which running performances can be evaluated, coached, and enhanced. If you are a runner looking for a resource to reduce injury risk, improve performance, and build your training program, look no further. In 25 years of working with running athletes, I have yet to find a more meaningful resource.”
—Tom Whipple, Physical Therapist, Penn State Sports Medicine and author of The Endurance Paradox

“Romanov’s teachings have dramatically changed and fundamentally shaped the way we think about, understand, and teach not only running, but all movement. I can say unequivocally, that no other information I have acquired in my career has influenced my teaching process more. The Pose Method is the only teaching method we use for our runners at LA PALESTRA.”
—Pat Manocchia, former “Good Morning America” fitness expert and founder of LA PALESTRA Center for Preventative Medicine

“To tens of thousands of runners, including me, Nicholas Romanov walks (and runs) on water. Approaching running as a skill to be learned, his groundbreaking, much-copied Pose Method established a new paradigm, promoting a soft, natural landing that minimizes impact, maximizes speed, eliminates injuries, and saves running careers. No one thought about form until Romanov came along; now we know that it is crucial. I've interviewed dozens of runners who simply would not be running without it.”
—Roy M. Wallack, author of Barefoot Running Step by Step and Run for Life

“The Pose Method of running has been a crucial component of my Physical Therapy practice. Not only does this method offer a clear standard for teaching and modifying running form, it also allows runners to run more efficiently. I instruct my patients in the Pose Method before allowing them to run again. Since adopting this practice I have seen patients who were unable to run for years, not only start running again, but do so pain free. Other patients have shaved one to two minutes, on average, off of their two-mile Army Physical Fitness Test run times. Since learning the Pose Method, I have personally dropped my half marathon time by 10 minutes.”
—Major Angela Diebal, US Army Physical Therapist

"There's no doubt about it, the Pose Method made me a more efficient runner. And the beauty of the system is that no matter who you are, if you stick to the principles and apply them in each training session, you can't help but improve."
—Andrew Walters, Elite Australian Marathoner, Pose Method coach and founder of Setai-Do Australia

“I discovered Dr. Romanov's Pose Method about four years ago, and it has changed the way I understand running. Since then both my athletes and I have gained the ability to run great distances with less stress on the body, faster recovery and reduced running-related injuries. This book will help transform you into a smoother, more confident athlete.”
—Gil Cramer, Running Technique Specialist and elite Ultra Marathoner

“Movement skill is foundational for the performance community. Dr. Romanov brings the same approach to running. Romanov's Running Revolution is the common standard upon which running skill can be built.”
—Major David Feltwell, US Army Physical Therapist

“Dr. Romanov has spent the majority of his life thinking about running problems and in close to one day the solutions came to him: Pose Method. I am overwhelmed by gratitude when I ponder how much time Dr. Romanov has invested into solving many of the running problems we have not understood in the past.”
—Debbie Savage, Strength and Conditioning Coach, Australian Sports Commission and former elite sprinter

“Romanov’s years of research and practice, coupled with Brungardt’s instructional writing, should be inspiring and informative for casual joggers and marathon runners alike.”

—Publishers Weekly

作者简介

Nicholas Romanov is a two-time Olympic coach and world-renowned sports scientist known for creating the Pose Method. He consults with elite athletes and professional teams around the globe. Over the last several decades, the Pose Method has been utlized at an institutional level with large organizations including the United States Military, CrossFit, and professional sports programs including the National Triathlon teams of Great Britian, the United States, and Russia. He lives in Miami.

Kurt Brungardt is one of America’s top personal trainers and fitness writers. His books include the national bestseller The Complete Book of Abs and The Complete Book of Core Training. He lives in New York City.

文摘

THE RUNNING REVOLUTION

“The Pose Method of running has not only eliminated my injuries, it has been an integral part of continued improvement in my chosen sport. In fact at fifty-two years of age I am still improving. A bonus of the Pose Method for me has been significant health and strength improvement. My journey has been patient and progressive and had I continued to run as I did previously I believe I would now be limited to playing board games. My advice is to be patient and persevere; it truly is worth it.”

—Terry Roberts, twenty-eight time Ironman finisher and Ironman Australia legend

“I have used these principles to develop running skill in U.S. Army Soldiers since 2008 and have seen decreases of up to four minutes on a two-mile run within just two weeks.”

—Dr. Charles Blake, U.S. Army Major and physical therapist

“About one year ago, I could not run fifty yards without extreme IT Band Syndrome pain. I spent thirty minutes with Dr. Romanov and could run as far and as much as I wanted pain free. Today, I am the USA Paratriathlon National Champion.”

—David Kyle, associate director of health and physical education, University of Alabama

“The material and insights detailed in The Running Revolution are scientifically, physically, and emotionally profound. The Pose Method has the potential to be used as a standard by which running performances can be evaluated, coached, and enhanced. If you are a runner looking for a resource to reduce injury risk, improve performance, and build your training program, look no further. In twenty-five years of working with running athletes, I have yet to find a more meaningful resource.”

—Tom Whipple, physical therapist, Penn State Sports Medicine, and author of The Endurance Paradox

“Romanov’s teachings have dramatically changed and fundamentally shaped the way we think about, understand, and teach not only running, but all movement. I can say unequivocally that no other information I have acquired in my career has influenced my teaching process more. The Pose Method is the only teaching method we use for our runners at La Palestra.”

—Pat Manocchia, former Good Morning America fitness expert and founder of La Palestra Center for Preventative Medicine

“To tens of thousands of runners, including me, Nicholas Romanov walks (and runs) on water. Approaching running as a skill to be learned, his groundbreaking, much-copied Pose Method established a new paradigm, promoting a soft, natural landing that minimizes impact, maximizes speed, eliminates injuries, and saves running careers. No one thought about form until Romanov came along; now we know that it is crucial. I’ve interviewed dozens of runners who simply would not be running without it.”

—Roy M. Wallack, author of Barefoot Running Step by Step and Run for Life

“The Pose Method of running has been a crucial component of my physical therapy practice. Not only does this method offer a clear standard for teaching and modifying running form, it also allows runners to run more efficiently. I instruct my patients in the Pose Method before allowing them to run again. Since adopting this practice I have seen patients who were unable to run for years not only start running again, but do so pain free. Other patients have shaved one to two minutes, on average, off their two-mile Army Physical Fitness Test run times. Since learning the Pose Method, I have personally dropped my half marathon time by ten minutes.”

—Major Angela Diebal, U.S. Army physical therapist

“There’s no doubt about it, the Pose Method made me a more efficient runner. And the beauty of the system is that no matter who you are, if you stick to the principles and apply them in each training session, you can’t help but improve.”

—Andrew Walters, elite Australian Marathoner, Pose Method coach, and founder of Setai-Do Australia

“I discovered Dr. Romanov’s Pose Method about four years ago, and it has changed the way I understand running. Since then both my athletes and I have gained the ability to run great distances with less stress on the body, faster recovery, and reduced running-related injuries. This book will help transform you into a smoother, more confident athlete.”

—Gil Cramer, running technique specialist and elite ultra marathoner

“Movement skill is foundational for the performance community. Dr. Romanov brings the same approach to running. Romanov’s Running Revolution is the common standard upon which running skill can be built.”

—Major David Feltwell, U.S. Army physical therapist

“Dr. Romanov has spent the majority of his life thinking about running problems and in close to one day the solutions came to him: Pose Method. I am overwhelmed by gratitude when I ponder how much time Dr. Romanov has invested into solving many of the running problems we have not understood in the past.”

—Debbie Savage, strength and conditioning coach, Australian Sports Commission, and former elite sprinter

THE RUNNING REVOLUTION

DR. NICHOLAS ROMANOV is a two-time Olympic coach and world-renowned sports scientist with a career spanning more than forty years. He has conducted research worldwide, including in the United States, Canada, the United Kingdom, South Africa, and New Zealand. As a former elite record-holding national high jumper, Dr. Romanov created the Pose Method in the 1970s. He founded Romanov Academy in the 1990s to certify and educate coaches teaching sports technique. There are now thousands of Pose Method certified Technique Specialists worldwide. Over the last several decades, the Pose Method has been utilized at an institutional level with large organizations including the United States Military, CrossFit, and professional sports programs including the National Triathlon teams of Great Britain, United States, and Russia. Dr. Romanov also works with medical professionals including physical therapists, podiatrists and orthopedic surgeons. He travels around the world conducting research, consulting professional sports organizations, and as a motivational speaker. Dr. Romanov lives in Miami.

KURT BRUNGARDT has covered the sports and fitness beat for nearly twenty years. He has written ten books on fitness and sports training, including the bestsellers The Complete Book of Abs and The Complete Book of Core Training. He has written for Men’s Health, SLAM, and Vanity Fair. His 2007 feature article for Vanity Fair, “Galloping Scared,” was nominated for a Genesis Award. Most recently, he covered the 2010, 2011, 2012, and 2013 NBA draft for SLAMonline. He is the creator of the multipart documentary series Undrafted for SLAMonline, which started in 2012 and is now in its third year. He’s a contributor to Weight Watchers online and is the associate editor for the Web site ProHoopStrength.com (a Web site started by NBA strength coaches). He has also produced and directed exercise videos, most notably the Billboard Top 10 classic Abs of Steel for Men as well as Action Sports Camp (a workout for kids), hosted by NBA All-Star and champion Sean Elliot. He lives in New York City.

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First published in Penguin Books 2014

Copyright © 2014 by Nicholas Romanov

Penguin supports copyright. Copyright fuels creativity, encourages diverse voices, promotes free speech, and creates a vibrant culture. Thank you for buying an authorized edition of this book and for complying with copyright laws by not reproducing, scanning, or distributing any part of it in any form without permission. You are supporting writers and allowing Penguin to continue to publish books for every reader.

Infographics and drawings: Benjamine Reid / Pose Method, Inc.

Photographs: Luis Piñol / Pose Method, Inc.

Shoe sketches on page 30: Andrey Pyanzin / Pose Method, Inc.

eBook ISBN 978-1-101-60560-8

Neither the publisher nor the author is engaged in rendering professional advice or services to the individual reader. The ideas, procedures, and suggestions contained in this book are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision. Neither the author nor the publisher shall be liable or responsible for any loss or damage allegedly arising from any information or suggestion in this book.

ACKNOWLEDGMENTS

This book would never have come together without the tremendous effort of my family, colleagues, and friends, who provided never-ending support in my journey to bring this knowledge to the world. I am forever grateful to all of them.

The continuous passionate work of my wife Svetlana, the spirit of my daughter Marianna, the creativity of my daughter Lana, the dedicated work of my son Severin, and the heart-warming support of my son Nicky and granddaughter Sophia have always been the main driving forces behind my work.

I can’t express enough how much I appreciate my pleasant collaboration with Kurt Brungardt, whose talent helped me to express all these ideas in an easy-to-read free flowing manner. My sincere thank you to my dear friend and colleague Dr. Graham Fletcher, whose efforts and dedication to provide a scientific background for the Pose Method are priceless. Many thanks to Ben Reid for his creative work on developing the images and illustrations for this book and to our steady-handed photographer Luis Piñol.

Thank you to our friends Nicole Vassilaros, Chris Drozd, Ed Bugarin, Carol Jaxon, and Eike Schwartz for their tireless work in the studio as the best fitness models anyone could ask for.

I am grateful to the army of runners, triathletes, and fitness enthusiasts around the world who have accepted the Pose Method as their way of running, which continues to be my inspiration to continue perfecting my work.

DR. NICHOLAS ROMANOV

In chronological order: Thanks to Dr. Romanov and his entire family for sharing their homes in Miami for extended stays, when we worked on the book. Also, thanks to Dr. R and Severin for patiently sharing their knowledge. Thanks to Dan Strone and Trident Media for having confidence in the book. I’d also like to thank my brothers, who are always helpful in conversation and advice in the areas of sports and fitness. And, of course, as always, my mother for her humor, interest, and support.

 

Best running book I ever bought. I went straight for the running injuries section and what an eye opening read that was. It's amazing how a simple clarification can hit the bullseye and change your whole perspective on running form. I've heard bits and pieces here and there, but it was a bit confusing. The way it's explained in this book is the clearest I've seen. Great pics and diagrams and all.

I'm not finished reading the entire book yet, but I've already gone out to experiment this morning and I just can't believe how simple the adjustments are and how much sense they make. I've read and browsed through other books and I just never was satisfied with the information, a lot of times it was somewhat vague. I'm loving this one. It's so simple. It's "Running 101".

I'm an average 44 year old runner that's on a quest to run faster at all distances. I've read just about every book I can get my hands on. This book was highly rated so I gave it a try. I did everything the author recommended. I read the book straight through first and then went back and did the drills. I skipped nothing.

I considered the "running pose" common sense. Leaning forward and feeling the point that you begin to fall... um ok. I did every drill countless times but didn't learn anything I didn't already know. If you over-stride and heal strike then you should do the drills. If you already land with your feet under your hips then you will probably roll your eyes at most of the drills.

The 'Preparing to Move" routine that he recommends you do before each drill was absolutely WRONG for me! It made my runs slower and my runs took much more effort. He calls these flexibility stretches but most of them are simply static stretches. It took me several days to realize my slower times were due to the recommended stretches. I then Googled, "Should I stretch before running" and read several studies that basically said, "Hell NO!" Also, why do I need to stretch my wrists before running??? After about a week I stopped doing his stretches and it took me another 2 weeks to recover from the damage. I rarely do anything before running unless it's a short 5K or 10k race. For these shorter races, I jump up and down in place a few times and jog slowly up and down the sidewalk for about 1/2 - 3/4 mile. Half marathon and above are long enough for me to warm up by taking it easy for the first mile or two.

This book is also a terrible guide for anyone who's new to minimalist running. This book says to simply go out and buy flat shoes. I'm not kidding, that what it says! It then says to stand in them and do some of his poses before buying them. Doing the poses is OK but if you've never ran in minimalist shoes, don't go straight out and buy flat shoes. Standard shoes have a 10 - 13 mm heal to toe drop. If you go from that, directly to a flat shoe, you WILL injure yourself. You should buy an 8-10 mm drop shoe first. Then slowly transition to lower drop shoes ( 6mm, 4mm, etc). Eventually you will work your way down to flat shoes. At that point you can even try transitioning (slowly) to barefoot running if you want.

I did like the suggestions about being your own coach and I also learned a lot from video taping my running as the author suggested. I have since found an even better book about being your own coach. It's called "Run Faster from 5K to the marathon" by Brad Hudson (2008).

 

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