UStriathlete saidi agree Chi running is good.
Pose is a bunch of crap.unless you're running short distances, under 5k, it's ok.
a few tips, for long distance running form.
high cadence (depending on height 5'6and under 100-110, 5'7-5'10 95-100, etc)
just don't break, as in run light and quite and smooth, think like a wheel, you can stil heel strike, just don't pound the heel in to the ground even forefoot strikers can pound/break
let the hips move free, when rt hips moves forward the rt. leg follows, left does the opposite, moves back.
that's my traditional way of running, but a lower cadence, i'm 6'2" .
i've never counted to say the truth, but it doesn't feel like a 90 cadence.
but i know i feel like that little martian guy in Bugs Bunny.
the posture i have basically from a singing background , proper breathing , allowing diaphragm to work correctly, rib cage open , never collapsing.
feeling the horizontal 8 motion as air goes in and out.
when i realized i could run and breathe as a singer ( well almost, singing technique is bit more elaborate as air out is stretched over long phrases while air in is almost instantaneous and when well done, practically silent ) i felt pressure taken off the legs which then felt like they had a life of their own under me.
the hip rotation i got from a runner who once passed me and it caught my eye. so i mimicked him and , what do you know, i was going faster without any extra effort.. wonderful.
Then i've put in time to make my running as silent as possible.
I figured less noise = less impact.
problem is how to address fatigue. When the body gets tired, in spite of staying focused, little things start to give way.
I'm going to try adapting the CHI technique into my running , mostly the slight pelvic tilt .
so why is Pose not good?