I don't know about 'POSE', but if you want to improve your stride technique and run smoothness, go minimalist. Train in as little shoe as possible, and slowly get down to zero shoe when you can.
I wrote about my transition to minimalist running in the past 6-8 months before - it's been great. I'm faster than I ever was, don't rely on shoes for support/stability, and can run in nearly anything. No injuries as well - those cushiony shoes allow you to overdo running when you shouldn't be, whereas in minimalist, since you're much more reliant on calf/achilles, you will usually have to stop or dramatically slow before you overdo it. Trail running is also awesome with minimalist - wayyy more interesting and in fact for me, faster on downhills.
The only real downside is the biggest upside of minimalist running - you have to improve slowly and gradually. The vast majority of folks who quit doing this are just impatient that they can't go out and race a half marathon when they've only been averaging 15 miles per week of running (and without biking to supplement). WIth cushiony shoes, sure, you could probably go out, bang that out, and be injured for the rest of the year, but with the minimalist shoes, that's going to be impossible (you will be walking once you hit your limit as your achilles will limit) unless you have properly built yourself up to the distance/speed.
Like a lot of "tings" Pose is what you make of it. After 30 minutes of the drills, I was able to more or less implement the stride in a track session last night. The net result was I matched my 400M PR, and went 2nd fastest 100M over 20 km/h which matches my all time top speed. This is all in the pouring rain and wearing a biking jacket!!
My running stride was much more lower leg active (spring) and softer. It was like cycling but using a pulling up
motion on pedals. To do this on a slow jog you can one-leg it, much like doing a one-arm fly. It's very efficient, easy on the body too. This is how Eluid is running btw, very clear on that, no matter how Nike is trying to screw that up :)
However I shouldn't have been running last night. I had a sore left heel going in and I got too excited at the new found speed, overcooked things a bit. I realize now that have the plantar thing, but this is due to tight calf etc. I was also in my Addias boosts due to the rain.
My Merrell barefoots are worn out so have new ones on order.
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