Skip Chi Running and POSE method — weak evidence

What to Do

Don't invest time or money in Chi Running (Danny Dreyer) or the POSE method (Dr. Nicholas Romanov) as a beginner. Both market themselves as injury-preventing technique systems, but neither has robust scientific support.

Why It Works

Chi Running incorporates tai chi principles (forward lean, midfoot striking, relaxation) but "hasn't been researched extensively" according to sports science reviews. The POSE method emphasizes gravitational pull and "falling" forward, but a study found it did not improve running economy and was actually less economical, with calf muscles working harder. Neither method has demonstrated injury prevention in controlled trials.

Tips

• Both methods can change specific biomechanical variables, but without proven benefit
• The sustainability of technique changes learned through these programs is unstudied
• Your time is better spent on strength training, which has strong injury prevention evidence
• If you're curious, explore these after building a solid running base, not as a starting point