For now, one protocol is generated each day.
You should generate the protocol in advance the day of you running, watch all the exercises beforehand, carefully read the notice and focus.
When you will be on the track, it will be the same protocol that you reviewed that will be presented to you.
At the moment, you cannot use Molokoy offline.
Molokoy is a Progressive Web App, it is a new web technology that requires no data installation on your phone. You can add just the launcher to your homescreen/drawer for quick access. It will then behave like a standard app.
When you open the App for the first time it will prompt you to add a launcher to your homescreen.
If you do not see the prompt, that is ok, go to your browser menu (3 vertical dots usually in the upper-right corner), and click “add to homescreen”.
Click on the setting icon on the left of the button menu, then click on “Check for updates”.
Close and kill your app then relaunch it if needed.
To change the language, click on the setting Icon on the right of the bottom menu.
Click on the first entry of the page displayed, and choose your desired language
The Warm-up and Technique session are made so you can do them before EVERY running session. To help you keep a good focus on technique, the sessions include specific technique work and drills around and inside the workout.
The Warm-up and Technique session are made so you can do them before EVERY running session, so the bare minimum should be 3 times a week.
Furthermore, to help you keep a good focus on technique, the workouts of the library include specific technique work and drills around and inside the workout.
An analysis once a month is a good frequency. You cannot do more than one analysis a month for now.
Warm-up and Technique session are great to warm up your nervous system, your tendons and muscles.
You must also progressively work up to the target speed of your intervals!
On the bottom menu, click on the settings Icon. You will see listed all your subscription details, the remaining available analysis and the date of availability for the next analysis. You cannot do more than one analysis a month.
Molokoy is a web-app, so you can access it directly from your browser. After visiting molokoy.app purchasing, you will be prompted on how to save the ‘app icon’ onto your phone.
The place to go is the official Pose Method site!
You will find lots of explanation on the Method itself and some great articles about the core concepts of running.
You can also buy the books from Dr. Romanov:
- The running revolution
- Pose Method of running
The Pose Method® is a systematic approach for teaching and learning human movement and sport specific techniques. It was developed by a 2-time Olympic Coach Dr. Nicholas S. Romanov in 1977 in the former Soviet Union. The name of the method comes from the word “pose” or “body pose”.
Pose Running is based on the Pose Method®, it is a simple and efficient way to teach running technique.
You can learn more on the official site